Hammer's OS 09/10 Leaving the B's

[TheHammer]

I didn't pass on the drugs, but by the time i got home i needed em, had a sharp pain radiating from my jaw down to my shoulder, and by the end of the day it had given me a horrendous headache... But i feel much better today after getting some sleep and will be back at it. Think i might do some front squats, db incline presses, russian twists, and then throw in some light cardio.

[chirolifter]

Go easy brother... Just get some blood flowing!

[TheHammer]

easy whats that? lol

Wednesday Push

Hack Squats
12x180 10x360 8x540 8x720 6x810

Dips (240)
12 10 10 10

Incline DB Press
10x55 8x60 8x65

10 minutes on the elliptical

[Mike Wills]

When are you going to try out the A class?

[TheHammer]

lol, don't i have to win a b class first?

[Matt V]

Not necessarily! It's a good way to get pointers from the upper-level guys. I got pushed into the A's in my third game ever, at Loch Norman. I got crushed, but a set a few PRs, and talked to some good throwers I never would have met otherwise.

And trust me, when you move up, you'll want to be comfortable throwing with guys who are really good. So you might as well get it out of the way sooner rather than latter.

Can't wait to see you and Richardson battle in WV.

[Mike Wills]

If you hit some solid numbers in Southern Maryland, just let me know if you want to do A class at Bridgeport...now pressure either way...but just letting you know that you have enough experience now that if you want to jump in, safety isn't a concern...so it would be up to you. The guidelines are guidelines that I use, but if anyone once to push themselves, and can throw safely, I'm okay with that.

[TheHammer]

lol thanks Matt I think i have a few more surprises for Jeff this year...
Mike, I'm hoping to do just that, i feel like i'm starting to get the techniques down and thanks to Gene's help i'm stronger(and faster) than i was last year.
Thanks for the hype guys

[richjp01]

Oh don't think I haven't been lurking on this workout thread all off-season to gauge my competition....you're in my sights Hammer.

[miked]

Welcome to the A's, brosephus.

[TheHammer]

glad to hear it jeff

[chirolifter]

Drills, Drills, Drills, Flexibility, Flexibility, Flexibility, Throw, Throw, Throw....

[TheHammer]

Ok i have officially entered my In-season training regime, I'm just lacking in some good exercises for core strength. I have a few things that are limiting me somewhat so i need to work around those. Namely I go to gold's gym. There are a small number of "ab" machines, but none of them allow you to stack on any serious weight. I believe my back has overtaken my abs in strength (too much deadlifting?) so i'm more concerned with concentrating on developing the front half of my core, for right now. And i would prefer exersices that allow me to use higher weights and lower reps, i don't want my core workout to take three hours. Any ideas?

[Rich McClain]

http://www.askmen.com/top_10/fitness/4_fitness_list.html

I don't know any abdominal exercises you can do with higher free weights and lower reps. When doing Roman Chair sit ups I shoot for 60 reps with as much as a 45# plate on my chest. I'm sure Russian Twists can be done with the same. My 2 cents.

[TheHammer]

yeah 60 reps is alot higher than i want to go with. I used an ab machine yesterday and was still getting 10 reps with 140 pounds on it. yeah i wanted to do russian twists but at ye 'olde globo gym there isn't a free standing decline bench i can use. Hoping gene will see this and sound off, i just know he has some secret free weight core stuff

[Rich McClain]

Do they have a Reverse Hyper machine or a leg extension that you can lock your legs under for stability? They also show using one of them there Swiss balls, but to do the weight you want, stability will be your enemy. I'm more of a visual guy, but a lat pull down machine can also be used in some sort of a standing crunch where you bend over? Good Luck!

[chirolifter]

My 3 favorite
1-kneeling or standing weighted crunch. For standing, stand in front of the lat pulldown with your back facing it. Put the back of your knees up against the pads, grab the bar with a reverse grip, hands on your head and crunch. Its a small mvmt. but very effective and you get a good stretch.
2- your basic plate twist. i do these standing, grab a plate, tuck your elbows into your side and twist.
3- lying on the ground bent knees with your heels up against 45's. Hold a plate on your chest and crunch up and press the plate up 45 degrees. As your coming up drive your heels into the plates, that will eliminate the hip flexors...

I'll clear anything up this wknd. just ask... see ya in MD

[Mike Wills]

One observation about Russian twists: never do them when your feet or knees or hips are locked into place, like one a hyper or glute ham raise bench. I lost all of my off-season progress last year by doing this..it's also why my disk slipped out at McHenry during the hammer. My chiro (afterward) said that with any leveraged twisting motion like that, the feet, knees, and hips need to be able to turn to alleviate the stress from the lower back. When you lock yourself in place, the spine has very little range of motion and you can easily pop a disk.

[TheHammer]

Thanks Gene, third one is kinda confusing, but i got the other two.
Mike so you should do russian twists seated right?