What's in your tank?

[Rich McClain]

The following events took place between 7:15 pm and 10:15 pm...

Temperature 21 degrees

Day 2/Cycle 6
Squat 135x10, 245x5, 295x5, 315x5, 335x3
Zerchers 225 5x3
Stone squat 225x5, 245x5, 265x5
Lunges 1 arm DB 60 5x3 each side
Step ups 1 arm DB 60 5x3 each side
56 drill DB 80 5x3 each side
Good Mornings 135 5x3

NOT ENOUGH!!!

Day 3/Cycle 6
Superset
DB Bench press 70's 5x3
Laying down Row 160x5, 180x5, 200x5

Superset
Skull Crushers 75 5x3
Front Raises DB 40's 5x3 each side

Superset
DB Curls 50's 5x3 each side
Lat Pulls Front 140 5x3

Superset
Kneeling DB Row 80 5x3 each side
DB Flys Arnold 1 sec hold at bottom 60's 5x3

Tricep Pressdowns 70 5x3
1/4 Crunches 50
Reverse Hypers 30

A little tired but feeling good. Shoulders and knees a little tender. By the time I got to the kneeling DB rows my grip was starting to fail. It has been 7 days since my last workout which means "Your gonna have to do better than that"! So I really pushed myself.

That's it from a frozen garage somewhere in Western Pennsylvania. It must have been that lunar eclipse.

[FrankH]

I'm running on empty compared to that, my brotha! My workouts average 45 minutes, 2-3 times a week. Crikey.

[miked]

Bryan, you created a monster.

[Sheaf daddy]

Actually - technically and biologically speaking - My parents did. Obviously the OCD helps Can't wait to be on the field with my bro again

[Mike Wills]

Out of all that...I am digging on the squat progress more than anything. It will be very interesting to see if the weights feel easier to handle with stronger legs under you. My guess is that you will see very large increases.

[bjketchem]

RIch you're doing some great off season work there brother! Btw, I'll PM you later this week about the RV CLinic...

[Rich McClain]

It only took me 4 days to recover completely. UGH! Getting strong is easy, being able to transfer it to throws is where it counts! I have to really hit the training and drills big time this year.

BJ, I'll be looking for it.

[Stephen Malutich]

"Getting strong is easy"....news to me lol

[Sheaf daddy]

As an FYI now is the time I would normally be changing over from strength to lighter and faster movements.

Strong and slow is just slow. Strong and fast can throw far.

Squats become jump squats
Deadlifts become snatches
all Oly movements are Power movements now - meaning no more dipping under the bar to catch the weight. Finish high.
Plyos starting coming to the fore and one day of lifting is given completely over to 1-1.5 hours of drills if I am by myself. More if I have others with me.

The only reason I have not changed over is because I am trying to find that other lung I coughed up this morning.

Bryan

[Mrs. T-Bone]

Rich! You're doin great on the strength building. You're obviously building muscle but it's just for show if you can't make those pretty boys work together. Like Bryan said, drills, major muscle group speed, spins, jumps etc...There were many a ripped lifter in my gym that couldn't beat me to the top of old rag mountain on a bet 'cuz, while they looked a whole lot better than I did, they hadn't spent any time introducing their muscles to each other. And they never once thought about stretching on their off days! It pays off big time. That's why it hurts.

[Rich McClain]

Day 4/cycle 6

It has been 14 days since my last workout. Why, life, Mother Nature, and a little motivation. I got an A in Principles of Accounting though.

Temperature in the garage, 31 degrees.

Power Cleans 95x3, 115x3, 135x3
Bench 135x10 wu, 155x3, 175x3, 195x3
Overhead Squat 135x5x3
Hexbar Deadlifts 265x3, 285x3, 305x3
Shrugs 305x5, 325x3, 345x3
DB 1 arm Snatches 60x3x3 each arm
Core Crushers 135x3x3
Reverse hypers 15x3
1/4 Crunches 25x3

Here's the thing, lifting is great and all, but this week we had a 60 degree day and the ground was covered in snow. I want to start throwing and doing more drills but within the confines of my garage I find this difficult. I will get it sorted out, but for now, explosive is the way to weight train. 24 days till the clinic!

[Rich McClain]

Day 2/Cycle 7

Garage temperature balmy 48 degrees. Snow almost all gone, now mud.
focus on explosiveness
Squat 245x3x3
Zerchers 225x3x3
Stone 225x3x3
Lunges 1 arm DB 60x3x3 each side
Step ups 1 arm DB 60x3x3 each side
56 Drill DB 80x3x3
Good Mornings 135x3x3
Reverse Hypers 60
1/4 Crunches 100

Knee feels good.

[Rich McClain]

Has it been soooooo long? YES!

Temperature 40 degrees.

Day 3/cycle 7

I didn't loose any strength having been off for ten days. Yeah, bullsnot! I was able to do the same weight as last time I did this day which was a month ago. Tweaked my elbow, again!

DB Bench Press 60sx5x3
Rows 140x5, 190x5, 190x5
Skull Crushers 65x5x3
Front Raises DB 40sx5x3 each side
Curls 50sx5x3
Lat Pulls 140x5x3
Kneeling DB Row 70x5x3 each side
DB Fly Arnold 1 sec hold at bottom 60sx5x3
Tricep press downs 70x5x3
Superman hold 15 sec
workout cut short to prepare equipment for trip to Vienna. Removed bench seat from van and loaded equipment. About 90#x1x1. I can't wait till Friday.

[Rich McClain]

Day 4/cycle 7

Temperature in garage was 50 degrees

Easy does it
Power Cleans 95x3, 115x3, 135x3
Bench 155x3, 175x3, 195x 3
Overhead Squats 135x5x3
Hexbar Dead lifts 265x5, 285x5, 305x3
Shrugs 305x5, 325x5, 345x5
1 Arm DB snatches 60x3x3
Core crusher 135x3x3
Superset
Reverse hyper 15/20/20
Crunches 20/25/25