TRAINING LOG: Greg Hadley
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Topic: TRAINING LOG: Greg Hadley
Posted By: Greg Hadley
Subject: TRAINING LOG: Greg Hadley
Date Posted: 9/28/11 at 10:53am
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After taking a year off the radar, I'm going to start logging here again. I've enjoyed seeing the growth of this section, it's been great reading about what other people are doing. I'm sure it is going to influence my training. I'm about a week away from starting my offseason training. Since Loon I've been doing nothing but some light cardio while cleaning up my diet. I plan to start with a solid month of hypertrophy, 7x7 at 50-60%, then move into a strength phase, a power phase then taper into a speed phase. As I plan to do a lot more indoor throwing this year I'll be cutting my lifting to 3 days a week. Here are a few of my general goals: Hip Snatch - 300lbs Front Squat - 520lbs Bench - 450lbs - I'm going to bench this offseason. I feel dirty. BNPP - 400lbs I'd also like to hit a new vertical jump PR and some consistent indoor shot throws. Stay tuned! ------------- 7 |
Replies:
Posted By: C. Smith
Date Posted: 9/28/11 at 11:05am
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Dirty indeed.
Glad you're back sir. ------------- |
Posted By: Khruel
Date Posted: 9/28/11 at 11:08am
| Those are some lofty goals, but I've seen your youtube vids and know you are one strong dude. Good luck. |
Posted By: bigirish01
Date Posted: 9/29/11 at 2:30am
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Very do-able goals for you Greg! Glad you are logging... now I can just copy your program....lol! ------------- Jay "Big Daddy" O'Neill |
Posted By: Sean
Date Posted: 9/29/11 at 4:07am
| Board press. Not bench. It'll spare your shoulders a mess of damage. |
Posted By: Greg Hadley
Date Posted: 10/06/11 at 9:19am
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Made my return back to the weight room today after close to a month and a half away from lifting. I always dread 'the first day back' as I know I'll be begging for mercy about 30 minutes in. As with every other first day back, today was no exception. Plan was to start my 7's program at 50-60%. Started with some light snatch from the floor 3x5 at 175lbs. I'm going to do some medium rep oly lifting during this phase, primarily to keep the motor pattern in place. Back Squats: Goal was 7x7 at 270lbs. I made it through 4 sets and my legs cramped up. This always happens. I worked through 1 more set at 225 then had to stop and stretch. This basically eliminated the chance of doing my additional accessory leg movements. Plan B: Barbell Complexes and some conditioning. Complex 1 - Hip Snatch to Back Squat to BNP to Burpee x3 100 rope skips x3 Complex 2 - Power Clean to push press to front squat x3 Dual arm kettlebell snatch x3 Some core work Weight for each complex was 135lbs Lift Soundtrack - Skrillex PWO - Heavy Athletics Nutrition premium whey. I also have a veggie omelette on the stove, which I better go check. Lift 2 scheduled for Saturday.
------------- 7 |
Posted By: chirolifter
Date Posted: 10/06/11 at 10:13am
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NICE............ Like the jump rope.. Im gettin one!!
------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: Greg Hadley
Date Posted: 10/08/11 at 7:10am
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Day 2 back. Dynamic Warm up: 100 rope skips, dynamic stretching BNPP - 135x7, 205x3x7, 255x7 Barbell Row/Shrug Combo - 3x6 at 185lbs Bench - 135x2x10, 235x4x7, 285x5 Chins - 3x6 at BW Medball Core - few sets GPP: 5 stadium stair sprints super setted with 50,40,30,30 rope skips Stretch PWO - HAN whey in a fruit smoothie.
------------- 7 |
Posted By: C. Smith
Date Posted: 10/08/11 at 9:39am
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2012 bet?
------------- |
Posted By: Greg Hadley
Date Posted: 10/09/11 at 12:36am
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Hmm, I don't know if I can hang with you anymore, sir...but, always game for a challenge. What did you have in mind? ------------- 7 |
Posted By: C. Smith
Date Posted: 10/09/11 at 3:24am
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Your call, just something to motivate me. I'll even do bench if you want, but I'm not sure I'll even get close to 450.
------------- |
Posted By: Silverback
Date Posted: 10/10/11 at 1:27am
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Deluxe sandbag thread
------------- Mule Sportkilt AST Sport Supplements |
Posted By: C. Smith
Date Posted: 10/10/11 at 1:36am
Hadley is internationally known for his sandbagging.  ------------- |
Posted By: KiltBill
Date Posted: 10/10/11 at 1:40am
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Who has the highest vertical jump Greg or Craig ? ------------- Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs! |
Posted By: Greg Hadley
Date Posted: 10/10/11 at 6:57am
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I do, obviously. International sandbagger? Perhaps, but that's gotta put you into the galactic category. Vert is cool, but I'm thinking something iron related. I don't know if I am going to push deads this year and your front squat has to be closing in on 600lbs...I'm a long way off that. How about back squat? ------------- 7 |
KiltBill wrote:Posted By: Sean
Date Posted: 10/10/11 at 7:48am
You just picked back squat because if Craig goes over 225 he's going to be walking with a cane. 
|
Posted By: Silverback
Date Posted: 10/10/11 at 8:43am
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Bench press, neither of you have focused on it in years and it will be dirty.
------------- Mule Sportkilt AST Sport Supplements |
Posted By: C. Smith
Date Posted: 10/10/11 at 10:51am
Could be, I wall tested in June, and was at 27" at a little over 290lbs. Wall test Hadley and see just for fun.
True story. As much as I'd like hit a big back squat, no can do. ------------- |
Posted By: Greg Hadley
Date Posted: 10/11/11 at 12:12am
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Well, I guess I can handle a bench challenge. I'm going to need some time though. ------------- 7 |
Posted By: C. Smith
Date Posted: 10/11/11 at 12:23am
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You and me both, considering I've benched essentially once in the last few years and that was only 'cause Jake called me out. I doubt I'm capable of 450+, but I'll give it hell. Let's look at February/March for testing? ------------- |
Posted By: Greg Hadley
Date Posted: 10/11/11 at 12:44am
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450 would be a big PR for me. Feb/March sounds good. I'll also push my front squats. Winner winner..... ------------- 7 |
Posted By: C. Smith
Date Posted: 10/11/11 at 1:06am
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I love it.
------------- |
Posted By: Greg Hadley
Date Posted: 10/12/11 at 11:26am
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Lift 3 Warm Up - 100 rope skips, dynamic stretching Deadlift - 7x7 at 335lbs - Felt good. Back Squat - 6x7 at 300lbs - Much better than last week. Peterson Step Ups w/ Glute Ham - 3x12 & 3x8 Conditioning - 60-70lb heavy bag lift and slam 3x5 each shoulder, 200 rope skips, abs Finished with some static stretching - primarily to lower my HR. ------------- 7 |
Posted By: Josh K
Date Posted: 10/12/11 at 11:40am
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Nice on the Skrillex soundtrack, I'm not much for that style of tunage, but something about them are cool. Go well with your dirty bench ------------- Stay thirsty my friends |
Posted By: Greg Hadley
Date Posted: 10/13/11 at 9:26am
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Lift 4 Warm up - skipping/dynamic stretching Power Snatch - 1x5 at 185lbs, 1x5 at 180lbs, 1x5 at 175lbs BNPP - 7x7 at 217lbs Back Assisted Rows - 3x10 Bench - 5x7 at 22lbs, 2x7 at 215lbs Barbell Rows - 2x12 at 150lbs Conditioning: Stadium Stair Sprints x5 w/ rope skip 50, 50, 50, 40, 30 Stretch PWO - HAN Whey Protein with Greek yogurt http://www.heavyathleticsnutrition.com - www.heavyathleticsnutrition.com * Posted my first HAN blog. Check it out in the blog section Rest tomorrow. ------------- 7 |
Posted By: Greg Hadley
Date Posted: 10/15/11 at 8:33am
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Lift 5 200 skips (starting to feel this), some dynamic stretching Hammer Strength Jammer Machine Thrusters - 5x6 - 70lbs each side Hex Bar Jump Shrugs - 5x6 at 275lbs 80lb Kettlebell Swings - 3x12 EZ Bar curls - 3x10 Hanging Leg Raises
------------- 7 |
Posted By: Silverback
Date Posted: 10/16/11 at 8:32am
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Mike Baab has everyone jumping rope now it seems. Did you get this from him or someone else who got it from him? I am going to try and do these also. Starting this week.
------------- Mule Sportkilt AST Sport Supplements |
Posted By: Wayne Hill
Date Posted: 10/16/11 at 8:39am
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One thing about skipping is that, depending on how good you
are at it, it can be anything from very easy to a lot of work. ------------- "We may be small, but we're slow." - MIT Rugby |
Posted By: Greg Hadley
Date Posted: 10/16/11 at 10:44am
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Umm, I don't think I got it from Mike. I've skipped in the past and found it to be very effective at this point in my offseason. I've read a lot of programs (most recently The Juggernaut Method) and many of them include skipping. I dig it. ------------- 7 |
Posted By: Greg Hadley
Date Posted: 10/17/11 at 10:04am
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Lift 6 Warm up - Bounding/Dynamic Stretching Deadlift - 7x7 at 315lbs - easy money Back Squat - 7x7 at 290lbs - not so easy money SG RDL - 3x8 at 190lbs - glute/ham machine is still out of order Peterson Step Up - 1x12 w/40lbs DB Hanging Leg Raises - 1x12 Conditioning: 4 stadium stair sprints 400 rope skips Stretching. PWO - Han whey/brown rice with tuna/salad/half caramel muffin Soundtrack - Hanna soundtrack ------------- 7 |
Posted By: Greg Hadley
Date Posted: 10/19/11 at 11:42am
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Lift 7 A bit pressed for time today so I had to skimp on a few things. Brief warm up - general mobility stuff BNPP - 6x7 at 225lbs, 1x4 at 275lbs Snatch - 2x5 at 170lbs Hip Snatch - 5x4 at 195lbs Bench - 5x7 at 225lbs, 1x5 at 205, 1x3 at 185 - gassed. Single arm lat pull down - 3x8 Abs In and out in an hour and 15 minutes. Kept the pace high. No conditioning today. Back it Friday - weekend off.
------------- 7 |
Posted By: Greg Hadley
Date Posted: 10/21/11 at 10:22am
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Lift 8 Warm Up: Stair lunges/moderate bounding/100 rope jumps/dynamic stretching Hex Bar Jump Shrugs - 5x5 at 300lbs / 2x5 at 225lbs Front Squat - 1x5 at 225, 2x5 at 275lbs Thrusters and single arm push - bunch of sets EZ bar curls/rope tricep extension - 3x10 Conditioning circuit (rain made for a change in plans) - Snatch burpees w/single arm kettlebell swings w/ plate rotations around head - x3....gasser. ------------- 7 |
Posted By: Greg Hadley
Date Posted: 10/21/11 at 11:48pm
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I guess this is what it takes to be a shot phenom: http://vimeo.com/30942307 - http://vimeo.com/30942307 ------------- 7 |
Posted By: Greg Hadley
Date Posted: 10/24/11 at 10:37am
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Lift 9 Warm up - Bike/200 rope jumps/dynamic stretching Deadlift - 135x10, 225x5, 355 7x7, 355x1 (even 50 reps) Back Squat - 135x5, 135x5, 225x5, 315 7x7 Peterson Step Ups - 2x12 - my legs stopped working after my second set. Seriously. Conditioning - 3 sets of stadium stair sprints / 3 sets of half stadium stair bounding ABZ. Yeah buddy. ------------- 7 |
Posted By: Greg Hadley
Date Posted: 10/26/11 at 11:42am
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Lift 10 Warm Up - 200 skips/ walking lunges / dynamic stretching Hip Snatch - Bar x5, 135x5, 185x3, 205 5x4, 225 1x4 BNPP - 135 2x5, 185 1x3, 225 6x7, 275 1x4 Single Arm Lat Pulldown - 3x10, 1x8 Bench - 135 2x5, 230 5x7, 250 1x10 TRX scarecrows - 4x6 Leg DOMS hell. Upper body expected tomorrow. Away for a conference tomorrow. Back to the dungeon on Saturday. Worst thing about high rep work is the length of the workout. After an hour and thirty min I start to get bored. I'll be glad when I'm into lower reps.
------------- 7 |
Posted By: Greg Hadley
Date Posted: 10/29/11 at 6:18am
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Lift 11 Usual warm up - hip mobility/skipping/dynamic stretching Hex Bar Deadlifts - 135x8, 225x8, 400x5x5 - fast. Front Squat - 135x4, 225x4, 275x4, 315x4 - faster. Jammer Thrusters - 5 sets Bulgarian Jump Squats - 3x6 with 50lb DB EZ Bar Curls / Rope Tricep Push Down / Dual arm KB snatch - 3x10 2 more weeks of higher rep work. Thankfully. PWO - Heavy Athletics Nutrition whey - 50g ------------- 7 |
Posted By: Greg Hadley
Date Posted: 11/01/11 at 9:57am
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Lift 12 Warm Up - Hip mobility/skipping/dynamic stretching Hip Snatch - Bar x5, 135 x 5, 185x3, 205x3, 225 5x4 - Happy. BNPP - 135x5, 185x3, 225x3, 280 6x7, 315 x 3 - Tough. Unilateral Lat Pulldown - 4x8 Bench - 135x10, 225x10, 275x10 Kettlebell Bent Row - 70lbs x 20 x 2 Stadium Stair Bounding x3 Stadium Stair Sprints x3 Best lift of this phase. PWO - 50g Heavy Athletics Nutrition whey with chicken casserole ------------- 7 |
Posted By: Sean Betz
Date Posted: 11/01/11 at 10:56am
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Awesome Snatches Hadley, 20 reps at 225 is big. |
Posted By: Greg Hadley
Date Posted: 11/02/11 at 7:59am
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Thanks, Seano. Looks like you're hitting the weight room hard. Big numbers for this time of year. On another note, I'll be sending you an email in a few weeks. ------------- 7 |
Posted By: jsully
Date Posted: 11/02/11 at 8:10am
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gotta be honest, this stuck out to more more than the snatches.. huge. I have been fighting with a 315 PP (not BNPP) for 9 months. I got it for a double back in february when I was 300+ lbs. Now i'm in the high 270s and have been unable to replicate it even for a single. Last night I got it about 95% (couldn't lockout that last inch). So, to see this 315x3 BNPP, that's impressive. Keep up the great work!!! |
Posted By: Alan H
Date Posted: 11/02/11 at 3:56pm
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That Jacko Gill video is actually kind of interesting. BOXING? for hand and arm speed?
------------- Alan Hebert Geezer-In-Training |
Posted By: C. Smith
Date Posted: 11/03/11 at 12:48am
Start doing all of that in your training imo. Kid is a stud, despite some of the stuff in that video. ------------- |
Posted By: Andy Vincent
Date Posted: 11/03/11 at 1:07am
Say what you want, I'm working single arm dog presses into my training IMMEDIATELY. ------------- |
Posted By: C. Smith
Date Posted: 11/03/11 at 1:23am
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I said "some" stuff. If you aren't already doing some dog presses, you've been doing it wrong. ------------- |
Posted By: jsully
Date Posted: 11/03/11 at 1:43am
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depends on the dog... lets see that kid come and one arm OHP one of my 135lb great danes.. all sho and no go.. |
Posted By: Sean
Date Posted: 11/03/11 at 1:49am
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I haven't done dog pressing since my university days, ifyaknowwhatImean. |
Posted By: Mr. Natural
Date Posted: 11/03/11 at 1:57am
Lucky bastard. ------------- Dave Barron |
Posted By: Greg Hadley
Date Posted: 11/03/11 at 10:00am
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He mentions something at the end of the video about arm speed and conditioning. I'm more impressed with his bench. 190k at 17 years old. Big timer. ------------- 7 |
Posted By: jsully
Date Posted: 11/03/11 at 10:05am
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he's got a pretty good shot toss @ 16-17 y/o old too.. 20+m is legit however, those 305kg box squats were far from parallel.. tsk tsk |
Posted By: Greg Hadley
Date Posted: 11/03/11 at 10:07am
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Lift 13 Usual warm up but added some stair work - lunges, hops, lateral step ups and some vmo movements. Deadlifts - 135x5, 225x5, 225x5, 315x5, 400x7x7, 450x3 - Lit up. Back Squat - ATG - Raw - 135x5, 225x5, 315x3, 350x7x7, 400x5 - Shaky. Good Mornings - 135x8, 135x8 Peterson Step Ups - 1x12 This was a tough workout. I have one more 7x7 session then I'll do a week of deload. I'm am anxious to finish this first phase and start lowering my repzillas. PWO - 50g of HAN whey and a footlong roast chicken from subway. Then 2 oreo cookies. I like them. Soundtrack - Westside Connection...consider this an invitation to my gangsta nation. ------------- 7 |
Posted By: Pingleton
Date Posted: 11/03/11 at 10:10am
Very common for shot putters and other throwers, especially Europeans or those with European coaches like his. Much more sport specific, despite the many other benefits that full squats provide. Same with bounce benches vs. paused benches. ------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: jsully
Date Posted: 11/03/11 at 10:14am
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truthfully my argument is not that they weren't parallel, but that he said they were parallel and they clearly were not. I can see how overloading that top end would be beneficial, no doubt about it, but he did claim parallel.. lol. |
Posted By: Pingleton
Date Posted: 11/03/11 at 11:49am
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I agree with you 100% and almost noted that caveat in my own post.
It is easy enough to use accurate descriptions - half squat, parallel squat, full squat, or whatever. That way there is no confusion and no cause for criticism. ------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: Greg Hadley
Date Posted: 11/05/11 at 10:40am
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Lift 14 I'm in DOMS hell so this was a quick one. Started with a long warm up and some light pulls to get moving. A1 - Front Squat - 135x5, 225x5, 275x5, 315x3 - ATG Raw. A2 - Hex Bar Jump Shrugs - 3154x3 Bench Press - Barx10, 135x5, 135x5, 225x5, 275x5, 300x5 Chins - 3x8 at BW Hanging Leg Raises 2x12 2 days off then my deload week begins. ------------- 7 |
Posted By: Greg Hadley
Date Posted: 11/09/11 at 7:58am
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Lift 15 (From yesterday) Usual warm up Hip Snatch - 135x5, 135x5, 185x4, 205x4, 215x4, 215x4 BNPP - 135x3, 185x3, 225x3, 275x2, 315x1, 315x1 - Didn't have my jerk boxes so I dropped 315 after each single. Anything over 275lbs and I drop it. Single Arm Lat Pulldown - 3x8 Bench - Bar, 135x5, 205x5, 225x5, 250x3x5 Bent Rows - 3x8 @ 100lbs Conditioning - 3 sets of stadium stair bounding, 3 sets of stadium stair sprints, skipping ------------- 7 |
Posted By: Greg Hadley
Date Posted: 11/10/11 at 9:57am
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Lift 16 W.U Deadlift - 135x5, 225x5, 315x2x5, 400x3x5 Close Grip Snatch from the Floor - 135x3x3 Back Squat - 135x5, 225x5, 315x5x5, 410x5 Good Mornings - 135, 225 x5x8 Peterson Step Ups - 3x12 at 135lbs Hanging Leg Raises w/ Plate Hammer Winds - 3 sets each Last lift of my first phase this Saturday. Starting some fun stuff next week. ------------- 7 |
Posted By: Sean
Date Posted: 11/11/11 at 12:31am
Well, not much point in forcibly making yourself shorter, is there? |
Posted By: Greg Hadley
Date Posted: 11/12/11 at 4:12am
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Is it possible for me to get any shorter?
Lift 17 Dub Up Deadlift Shrug (hex bar vanished from the gym for some strange reason) - Bunch of sets up to 315x3x3 - I am a fan of this lift. Feels very explosive. Hang Clean - I am terrible at these. Worked up to 275x3x1. Front Squat - 135x6, 225x6, 315x10 Neider Press - I am thinking about working these in more. Decided to try some today. 3x8 at 100lbs EZ Bar Curls w/ rope tricep pushdowns - 3x10 Ab Rollouts x/ 35lb plate hammer winds Last day of my opening phase. Overall I am very happy with where I am right now. I feel strong and fit. Next phase will be more power building movements - ie: box squats, deadlifts, etc. I'm planning to use a lot of bands and chains. Rep range will be between 3 &5. I'm also starting my indoor throwing this phase - Sunday mornings from 7:30-9am. PWO - Heavy Athletics Nutrition whey. 50g. Excellent stuff. ------------- 7 |
Posted By: Duncan McCallum
Date Posted: 11/12/11 at 5:08am
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Hads, I noticed you are doing the close-grip snatch from da flo... Do you think there really is a translation to the WFH, or might one be better suited using a DB or kettlebell? I used to do these fairly regularly (on the sly) but could never do as much weight as maybe I needed to...hmmm... Ideas? ------------- The man in the arena. |
Posted By: Greg Hadley
Date Posted: 11/12/11 at 11:38am
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Well I don't think there is a lot of correlation aside from the pull and plyometric effect. This year I am going to keep them light and work on pulling all the way through. This is a problem I have in the WOB. I tend to release early and rarely pull all the way through the throw. Hopefully light one arm BB snatches this will reinforce that. I don't think it matters if you use BB or DB. ------------- 7 |
Posted By: Greg Hadley
Date Posted: 11/13/11 at 5:44am
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I don't think adding an extra 2.5 kilos would have made a difference. Goddamn that's a lot of weight: http://www.youtube.com/watch?feature=player_embedded&v=GlduLIjMWEs - http://www.youtube.com/watch?feature=player_embedded&v=G lduLIjMWEs ------------- 7 |
Posted By: C. Smith
Date Posted: 11/13/11 at 6:20am
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He did 217kg in an Iranian comp just last month.
------------- |
Posted By: Greg Hadley
Date Posted: 11/13/11 at 7:59am
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Yeah I saw that. He is a monster. ------------- 7 |
Posted By: C. Smith
Date Posted: 11/13/11 at 8:42am
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For sure, he's got a legit chance at the other WRs imo. His final c&j attempt today was 260kg, but he clarked it. Made 241 and 250. (I'm providing info assuming you didn't watch it, but you probably did so nm if so) ------------- |
Posted By: Sean
Date Posted: 11/13/11 at 9:30am
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So why wasn't that the WR then? |
Posted By: C. Smith
Date Posted: 11/13/11 at 11:34am
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Gotta be an IWF event with 3 international judges.
------------- |
Posted By: jsully
Date Posted: 11/13/11 at 12:10pm
| that snatch was legit. just huge. |
Posted By: Greg Hadley
Date Posted: 11/15/11 at 10:22am
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Lift 18 Started my second phase today. Quick warm-up - I'm going to start cutting back on warm up time. I don't think I need a long warm up. 14" Box Squats w/ Jump Stretch Green Bands looped through at the bottom of the rack: Bar x 5, 135x5, 225x5, 370x3, 362x3, 355x3, 350x3, 345x3, 340x3 - then I ditched the box and did 2 sets of back squats at 320 then 2 sets of front squats at 230. Felt great. Good Mornings - Up to 225 for 5x3 Bulgarian Split Squats w/ Jump - 50lb DB for 3x5 Green Band Hammy Curls - 3x15 Hanging Leg Raises - 3x12 Stretch. HAN protein and chicken panini's for supper. Soundtrack - Korn & Skrillex. ------------- 7 |
Posted By: Greg Hadley
Date Posted: 11/16/11 at 10:51am
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Lift 19 Hip Snatch - Few warm up sets, 240x2, 240x2, 235x2, 235x2, 230x2, 230x2, 225x2 - Technique was off today. Bunch of messy reps. BNPJ - Bunch of warm up sets, 315x3x1, 335x2x1, 355x2x1 Single Arm Lat Pulldown - 4x8 Bench w/ Chains - 135x3, 230x5, 250x3, 280x3, 270x3 Conditioning - Stadium stair sprints x3, bounding x3 ------------- 7 |
Posted By: Sean
Date Posted: 11/17/11 at 2:01am
| Big push jerk, Gregger. |
Posted By: Greg Hadley
Date Posted: 11/18/11 at 8:57am
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Thanks, Seano. Lift 20 Usual warm up Hang Cleans - 135x5, 205x3, 225x3 Deadlifts - Few sets up to 535lbs for 6x3 - Tight. Front Squat - 135x5, 225x5, 315x3, 225x3 (jump) Hex Bar Jump Shrugs off Blocks - 5x3 Incline DB Press - 2 warm up sets then 120lbs for 3x5 Finished with an arm and core circuit
------------- 7 |
Posted By: bigirish01
Date Posted: 11/19/11 at 7:22am
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lookin good Greg! Deads are lookin good... lots of reps with that heavy ass weight! ------------- Jay "Big Daddy" O'Neill |
Posted By: Greg Hadley
Date Posted: 11/21/11 at 11:02am
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Thanks, Jay. I enjoy reading your log. Lift 21 Quick warm up - anxious to get started today 14" Box Squat w/ Jumpstretch Green Band - 135x5, 230x3, 320x3, 370x3, 390x3, 390x3, 390x3, 385x3 - ditched the boxs and did 2 sets of back squats with 385 then 2 sets of front squats up to 300x3. Squatting is feeling super solid this year. Band Resisted Good Mornings - Up to 230x5x3 Bulgarian Jump Squats - 55lb DB for 3x5 each leg Snatch Grip RDL to Hip Snatch - 3 sets at 140lbs Hanging Leg Raises with some skipping - 3 runs through. ------------- 7 |
Posted By: bigirish01
Date Posted: 11/23/11 at 2:10am
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Thanks Greg! I love doing Front squats after rears... very little warmup if any required and they just feel good and solid! ------------- Jay "Big Daddy" O'Neill |
Posted By: Greg Hadley
Date Posted: 11/23/11 at 8:07am
|
Lift 22
Big snow storm bearing down on Nova Scotia today. School was dismissed at noon so I got into the weight room earlier than usual. A nice change of pace. It was damn cold here today so I did a longer than usual warm-up. I've been doing a few new things for my warm up, including some stair work. I'll film sometime. Hip Snatch - 135x5, 185x3, 225x2, 240x1 (missed the second), 230x2, 235x1 (missed the second), 240x1, 225x3. Again, another bad hip snatch session. I fear I have maxed out my hip snatch given my technique. For the past 2 off-seasons I've flatlined at 280lbs. I enjoy the lift and would love to hit 300lbs. I'm going to film my next hip snatch workout and get some of you olympic lifting experts to take a look at it. I would like to become much more consistent with the lift. Some days the bar flys up, others it's a big mess. On another note, I have so much appreciation for Dan McKim's ability to do multiple snatch reps with heavy weight. Holding the bar in that position is hard. My grip usually fails me when doing 3 or so reps with heavy weight. BNPJ - 135 for multiple singles, 225 for multiple singles, 315x2x1, 365x2x1, 315x1 - Felt really solid today. On track. Single Arm Lat Pulldown - 4x8 Bench Press with a lot of chain weight - 140x5, 140x5, 230x5, 250x3, 265x3, 280x3 - Bench is feeling great too. Close Grip Snatch from the Floor - 140lbsx3x3 Conditioning - 300 rope skips with 25lb plate hammer winds PWO - 50g of HAN protein / sweet potato fries / haddock Soundtrack - Drive soundtrack ------------- 7 |
Posted By: Greg Hadley
Date Posted: 11/26/11 at 5:45am
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Lift 23 Got to the gym around 11:30am. This is early for me and I didn't have a lot of mojo getting started. Thankfully, the iron always brings me back to lift Stairs warm up and some dynamic stretching Hang "Cleans" with laughable technique - 135x3, 205x3, 225x3 Deadlifts - Few warm up sets up to: 570x3, 550x3, 520x3, 500x3, 495x3 Front Squats - 135x3, 225x3, 315x2x3 Incline DB Press - Up to 120lbsx3x5 EZ Bar Curls w/ tricep pushdown Caber Pulls on low pulley x3 Video - http://www.youtube.com/watch?v=njttDPOTI8U - http://www.youtube.com/watch?v=njttDPOTI8U
------------- 7 |
Posted By: C. Smith
Date Posted: 11/26/11 at 5:55am
Heh. I knew this was going to happen.  As an aside, just thinking while watching the video, do you think your deadlift hitch is a result of a muscular imbalance/weakness in some area, or is it just a technical thing at this point? I ask out of true curiosity, since it happens with lighter weights too. ------------- |
Posted By: Greg Hadley
Date Posted: 11/26/11 at 6:36am
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Good question. I'm not entirely sure. As long as I've deadlifted I've done that little hitch at the top. What do you think? I'm inclined to say it might be a technique thing moreso than some muscle imbalance, but I'm not sure. ------------- 7 |
Posted By: C. Smith
Date Posted: 11/27/11 at 1:11am
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Ya, I think you're probably right, esp given the way you train. Something you've just ingrained over the years. Not like it matters for what we do.
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Posted By: Greg Hadley
Date Posted: 11/27/11 at 1:43am
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Indoor Throw 1 7am Dynamic warm up w/ overhead shot throws Stand Throws - 16 & 12lb shot - a lot of reps MSA - 16 & 12lb shot - my hand is sore 45lb Weight - 1 turn drills Few plyo jumps to finish I forgot how hard it is to throw a shot. I didn't get one decent push from my little hand. It was frustrating but forced me to work on the other parts of the throw. I tried to film but my camera ran out of juice. ------------- 7 |
Posted By: Sean
Date Posted: 11/27/11 at 4:27am
| As long as you didn't have one pop your middle and ring finger apart, you're probably golden. |
Posted By: Greg Hadley
Date Posted: 11/27/11 at 7:40am
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Speaking from experience? ------------- 7 |
Posted By: Sean
Date Posted: 11/27/11 at 8:07am
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Yep. This is why I prefer rocks. |
Posted By: MAT$O
Date Posted: 11/28/11 at 8:15am
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I think the Dead Lift hitch is definitely a technical
issue. It is still moving up when you start hitching. I would try and start squeezing my glutes to force the hips through. ------------- USPlabs Conquest Nutrition SPORT KILT Clevenger Sheaves http://www.mattvincent.net/store-3/training-lab-2/" rel="nofollow - Training LAB ebook "Strength Training for The Highland Games |
Posted By: Greg Hadley
Date Posted: 11/28/11 at 9:16am
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Always looking for an excuse to squeeze my glutes.
------------- 7 |
Posted By: jsully
Date Posted: 11/28/11 at 9:26am
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standing glute thrusts against a black band will have all the ladies scouting you.. ;) |
Posted By: MAT$O
Date Posted: 11/28/11 at 9:40am
more like against my front side...  ------------- USPlabs Conquest Nutrition SPORT KILT Clevenger Sheaves http://www.mattvincent.net/store-3/training-lab-2/" rel="nofollow - Training LAB ebook "Strength Training for The Highland Games |
Posted By: Greg Hadley
Date Posted: 11/29/11 at 11:14am
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Lift 24 Usual warm up with some dynamic stretching and some limited skipping 14" Box Squat w/ Jumpstretch Green Bands + Chains - Bunch of warm up sets to 350x3, 350x3, 345x3, 345x3, 340x3, 320x3 - then ditched the box and did front squats with bands and chains - heavy - up to 280x3. Squats are rolling this year. Good Mornings w/ Green Bands - up to 240x5x3 DB Bulgarian Jump Squats w/ 1 Arm DB Snatch - SS - 65lb DBx3x5, 120lb DB 3x3 Peterson Step Ups - 3x12 Hanging Leg Raises - 2x12 PWO - Pasta w/ Lean Ground Beef - HAN protein Foam Rolling Contrast Shower - I hate these. ------------- 7 |
Posted By: Greg Hadley
Date Posted: 11/30/11 at 12:18pm
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Lift 25 Went in for a session today instead of my regular time tomorrow. I have a busy day at work tomorrow then Friday I'm dusting off m 8 Ball jacket, eating some marble rye and going to see Jerry Seinfeld. Very excited. Warm Up Hip Snatch - 135x3, 135x3, 185x2, 225x3, 247x0, 247x1, 253x1 (missed 2nd), 263x0 (frustrating), 247x2, 225x3 - second week in a row all over the place with my hip snatch. I did have a big lift yesterday that probably fried my CNS but I still should be able to hit those numbers. I tried to film but my camera is having battery issues. BNPJ - 135, 225, 275, 315, 350, 365 - all for singles or doubles Single Arm Lat Pulldown - 4x8 Flat Bench w/ Chains - up to 320lbsx3 - Happy with that Core - 35lb plate hammer winds x3x12 ------------- 7 |
Posted By: Duncan McCallum
Date Posted: 11/30/11 at 12:50pm
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"more like against my front side...
lawl ------------- The man in the arena. |
"Posted By: MAT$O
Date Posted: 11/30/11 at 2:33pm
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You guys are just now getting like what season 3 of seinfield?
Seinfield is cool and all not like its Helix or anything. ------------- USPlabs Conquest Nutrition SPORT KILT Clevenger Sheaves http://www.mattvincent.net/store-3/training-lab-2/" rel="nofollow - Training LAB ebook "Strength Training for The Highland Games |
Posted By: Greg Hadley
Date Posted: 12/04/11 at 5:16am
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Lift 26 Longer than usual warm up. Started with some foam rolling at home then some skipping and stretching at the gym. Logged about 6 hours of driving on Friday/Saturday and my back was tight. Jerry Seinfeld show on Friday night: "What's the deal with Star 69? When the phone company was coming up with call-back features they did hire a bunch of junior high kids to take the lead" Hang Clean/Reverse Curl - 135x2x3, 225x2x3, 275x3, 275x2, 305x1, 305x1 - terrible flexibilty requires me to catch these onto straight legs. Showing some progress here. Purple Band Resisted Deadlifts - Few warm ups, 140x3, 230x3, 320x3, 410x3, 500x3, 320x3, ditched the band 315x3 fast. I am a fan of this lift. Front Squat - up to 350x5 Incline DB Bench - 120x3x6 Hex Bar Jump Shrugs off Blocks - Up to 315x3x3 Plate Hammer Winds PWO - HAN protein/rice with tuna and pinapple sauce I turn 29 tomorrow. Cake and pizza later tonight with my family. Gluttony alert. ------------- 7 |
Posted By: Greg Hadley
Date Posted: 12/05/11 at 9:35am
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Lift 27 Feeling a bit lit up from yesterday. Started with a longer than usual warm up then got down to it: High Pulls - 135x3x5 14" Box Squats with Jumpstretch Green Bands - Bar x5, 140x2x3, 230x2x3, 320x3, 370x3, 386x3, 410x3, 410x2 (had another but didn't push it - no spot), 320x3 - ditched the box - front squat 230x3, 280x3, 300x2 Green Band Resisted GMs - 135x2x3, 230x5x3, Bulgarian Jump Squats w/ 50lb DB - 3x5 Conditioning/Core Circuit: 50lb KBs - Double Arm Snatch followed by 2 hand swings x10 followed by 35lb plate winds followed by snatch holds - 3 times through. Want to feel weak? - http://www.marunde-muscle.com/forum/showthread.php?t=21335 - http://www.marunde-muscle.com/forum/showthread.php?t=21335 ------------- 7 |
Posted By: C. Smith
Date Posted: 12/05/11 at 12:35pm
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1. Guy is a stud, been watching him for awhile now. The 105s are going to be a sick battle in 2012, any of the 4 of them could take it (Klokov, Akkayev, Dolega, Aramnau) 2. Why is Dave Barron over there and never here anymore? ------------- |
Posted By: Greg Hadley
Date Posted: 12/07/11 at 10:10am
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Lift 28 Quick warm up. I purchased a powerfactor. First time with it today. I am now ready to set massive lifting PRs and throw the LW 110'. Hip Snatch - Bar, 135x2x3, 185x3x1, 205x2x1, 225x3x1, 245x1, 255x1, 263x1, 263x0 I was able to hit the coveted 3.3f/ts with 135 up to 185. At 225 my best reading was 860 watts - 2.8ft/s. This was interesting stuff. I've never trained like this before. I'm going to have to check into other applications for this device. BNPJ - 135x1, 225x2x1, 275x2x1, 315x1, 335x1, 355x1, 365x1...very close. High Pulls w/ Pendlay Rows - 5x3 each movement Bench - 135x5, 225x5, 275x5, 295x5, 315x5, 330x5 Enjoyable session. ------------- 7 |
Posted By: ken crum
Date Posted: 12/07/11 at 11:33am
FFRRREEEEAAAAKKKK !!!! Those lifts were amazing !! ------------- crum |
Posted By: Greg Hadley
Date Posted: 12/09/11 at 12:37pm
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Lift 29 Hang "Clean" - 135x3, 225x3, 275x2x1, 295x2x1, 315x0, 315x1 - Getting there. High Pull/Snatch - Few sets up to 225 Deadlift - 315x3, 415x3, 495x3, 585x3, 600x3, 615x3 Front Squat - up to 350x3 Curls/Pushdown - 3x8 I only deal in 45s. ------------- 7 |
Posted By: Greg Hadley
Date Posted: 12/12/11 at 7:56am
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Indoor Throws: Worked a lot of stand throws. It didn't feel comfortable and have identified a lot of things that need work I was content with my MSA. Decent throws for me with a shot. Video: ------------- 7 |
Posted By: C. Smith
Date Posted: 12/12/11 at 8:11am
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Me and Hadley pulling SOA songs...jyes.
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Posted By: Greg Hadley
Date Posted: 12/12/11 at 8:15am
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Noticed that. It is a great show. ------------- 7 |