I will neither confirm nor deny whether a hangover is involved, but if I was hung over, I was sick on Friday before I got shitfaced.
Did you atleast drink some good beverages?
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- Thread starter Dale Mabry
- Start date
Did you atleast drink some good beverages?
Nectar of the gods.
Sam Adams?
Maybe, fuck if I remember.
^ You seem to like the Sam Adams; you should get them to sponsor you. 
I would hate to be stuck with only 1 beer, though. Even though they have many delicious varieties, their stout tastes like shit.
Hey, Yan...I'll be in NYC for the US Open next weekend if you want to parttake in some beverages while I am there.
Bah, I think Heineken is way overrated. I had it in Holland and it was better, but I swear to God it's all skunked in the US.
I concur about it being skunked here, although I have never been to Holland. I do know that all of the good Canadian beer is skunked in the US when compared to the actul good stuff up there.
I seriously think the green bottles are a big problem. They let too much light in.
teh US Open is a fun time. My clients used to give me tickets every year.
The worst part about it is waiting in the huge line to get into the Stadium. The subway ride out there is packed as hell too.
Did you figure out where you are going to stay?
The worst part about it is waiting in the huge line to get into the Stadium. The subway ride out there is packed as hell too.
Did you figure out where you are going to stay?
My buddy took care of it, I believe upper east side. Do they serve beer at the stadium?
yea, they serve everything there....but, you will being pay out the a$$!!! Food and drinks there are brutal.
- Joined
- Jul 29, 2002
- Messages
- 4,213
- Reaction score
- 8
- Points
- 0
- Age
- 40
on the 2nd or 9th. weekend of the second i'm working straight through, but on the 9th i'll be more free. we should definitely grab some beers bro, although i don't know if i can keep up...if it were vodka i'd be more comfortable, but i'll play your game.
Weekend of the 9th, I may get there early Friday, or I may wait til 3 or 4pm, don't know yet. We are definitely going out Friday and Saturday from what I have been told.
Bench Throw-80+bar 4x4
Plyo push-up-4x3
Low Intensity Push
Bench Press-225 2x12, 1x9, 1x11
DB Shoulder Press-35s 4x12
Assistance
Chest Flye-45s 2x10
Tri Pushdown (Single Pulley)-90 2x10
Med ball over/under-4x30 seconds
So, today sucked, high reps, nuff said. Switched to single pulley for the tri pushdowns, double pulley was maxed out. Couldn't get all reps in on bench, kind of rushed the first couple of rest intervals, trying to keep with 2 minutes when I should have went with 3 since the reps were so high, oh well. Stomach still feels like shit from the weekend.
Plyo push-up-4x3
Low Intensity Push
Bench Press-225 2x12, 1x9, 1x11
DB Shoulder Press-35s 4x12
Assistance
Chest Flye-45s 2x10
Tri Pushdown (Single Pulley)-90 2x10
Med ball over/under-4x30 seconds
So, today sucked, high reps, nuff said. Switched to single pulley for the tri pushdowns, double pulley was maxed out. Couldn't get all reps in on bench, kind of rushed the first couple of rest intervals, trying to keep with 2 minutes when I should have went with 3 since the reps were so high, oh well. Stomach still feels like shit from the weekend.
Instead of bench throws why don't you get yourself a skinny girlfriend and bench throw her? Just an idea. She's kind of cute.
- Joined
- Jul 29, 2002
- Messages
- 4,213
- Reaction score
- 8
- Points
- 0
- Age
- 40
Done deal, i'll PM my #.
Sweet.
Instead of bench throws why don't you get yourself a skinny girlfriend and bench throw her? Just an idea. She's kind of cute.
I'll take 2.
Plyos-
1-leg jump to box(30")-4x3
Multi-jump to box(30", 40")-4x4
Lateral Scissor (Ladder)-2 sets each side
Lateral Shuffle w/change of direction-2x20 yds each side
Did some decels and sprint form work afterward.
My jumps sucked ass today, don't know if it is from overtraining or because I have been sick. May need to consider unloading a week, I will know better tomorrow after I Power Clean.
1-leg jump to box(30")-4x3
Multi-jump to box(30", 40")-4x4
Lateral Scissor (Ladder)-2 sets each side
Lateral Shuffle w/change of direction-2x20 yds each side
Did some decels and sprint form work afterward.
My jumps sucked ass today, don't know if it is from overtraining or because I have been sick. May need to consider unloading a week, I will know better tomorrow after I Power Clean.
Today-
Power Cleans-185x2, 225x2, 245x1, 245x1, 225x1, 225x1
DB Power Snatch-90s 4x2
Med Intensity Pull
Cable Row-180 4x8
Reverse Grip Pulldowns-180 4x8
Assistance-
Pullover-70 2x10
DB Curls-40s 2x10
Rear Delt Raises-35s 2x10
Strength felt good, power not so much. Both 245 sets on the Power Clean required me to step in to the weight or I would have lost it. The bar didn't travel as high as last week which is in line with my plyos being not as good. My guess is that my CNS is tweaked and needs some time off which makes sense with strength being fine but power dropping...Deloading commences next week after 2 days off. Good times.
Power Cleans-185x2, 225x2, 245x1, 245x1, 225x1, 225x1
DB Power Snatch-90s 4x2
Med Intensity Pull
Cable Row-180 4x8
Reverse Grip Pulldowns-180 4x8
Assistance-
Pullover-70 2x10
DB Curls-40s 2x10
Rear Delt Raises-35s 2x10
Strength felt good, power not so much. Both 245 sets on the Power Clean required me to step in to the weight or I would have lost it. The bar didn't travel as high as last week which is in line with my plyos being not as good. My guess is that my CNS is tweaked and needs some time off which makes sense with strength being fine but power dropping...Deloading commences next week after 2 days off. Good times.
Dale, with your fancy footwork you would be a killer on the dance circuit.
http://www.youtube.com/watch?v=Wicuc_JnvOs
http://www.youtube.com/watch?v=Wicuc_JnvOs
So, today was the start of deloading. I did mostly core stuff with some light cardio intervals.
Snatch Grip Figure 8 walks-115 4x10 yds
Zercher walks (Backward/Forward)-4x15 yds
Reverse Squat-Just fucking around to see if it did anything, it really didn't.
Cardio-8.5mph 30 second intervals, 90 seconds rest 15 minutes
Snatch Grip Figure 8 walks-115 4x10 yds
Zercher walks (Backward/Forward)-4x15 yds
Reverse Squat-Just fucking around to see if it did anything, it really didn't.
Cardio-8.5mph 30 second intervals, 90 seconds rest 15 minutes
Yeah, he was pretty old.
Ahhh, back from unloading. Well, since I have decided to start playing tennis again, mainly because I am training part-time at a tennis facility, I am going to reduce volume to fit in more energy system and flexibility work. So, here is the new schedule...
Mondays
Speed/agility
Double Hurdle hop to lateral change of direction-3x2 each side
Lateral Shuffle-2x10yds each side
Icky Shuffle-3x10yds
Power
1-arm snatch-2x2 each side
Strength-
Squat-3x4
Bench-3x8
Row-3x4
Energy System Development-Using the pro-agility layout, intervals pending
Total time 20 minutes
Tuesday-Off, or core work w/aerobic intervals
Wednesday-
Agility
Depth Drop to Lat. change of direction-3x2
High Knees-3x10 yds
Back Pedal-3x10 yds
Power-
Split Jerk-3x2
Strength-
Lunge-3x8
DB Shoulder Press-3x4
Lat Pulldown-3x8
Energy System Development-Using the pro-agility layout, intervals pending
Total time 20 minutes
Thursday-Off, or core work w/aerobic intervals
Friday-
Agility
Rev. Icky Shuffle-3x10yds
Backpedal to open step-3x10 yds
Forward/back transition-3x20 yds
Power-
Power Clean-3x2
Strength-
Front Squat-3x4
Incline Bench-3x8
Face Pulls-3x4
Energy System Development-Using the pro-agility layout, intervals pending
Total time 20 minutes
So, that is it...In all actuality, I will probably do Core work on the days I train so I can play on Tuesday/Thursday. Still subject to change is Wed/Fri workouts, but I think I will stick with what I got. I also decided to give my body another week break from power work since I am going to start playing this week and I want my shoulders to be good to go. I am also doing a comprehensive warm-up...
5 minutes Treadmill, 1 minute at 3.5, 1 minute at 4.5, 30 sec at 5.5, 30 sec at 6.5, rest at 7.5.
HIgh Knees-10yds
Butt kickers-10 yds
Dog & Bush to hurdler-5 each side
Straight leg march-5 each side
Shoulder dislocates-Til they feel good
I will static stretch the following for 30 seconds at the end of EVERY workout, including days I play tennis...
Standing Hamstring stretch
Kneeling hip flexor stretch
Figure 4 glute stretch
Chest stretch
Overhead lat stretch
rear delt stretch
Snatch grip stretch from chin up bar
My lower body is very flexible, and I plan on keeping it that way. My shoulder girdle could use some work, which is why I added it.
Mondays
Speed/agility
Double Hurdle hop to lateral change of direction-3x2 each side
Lateral Shuffle-2x10yds each side
Icky Shuffle-3x10yds
Power
1-arm snatch-2x2 each side
Strength-
Squat-3x4
Bench-3x8
Row-3x4
Energy System Development-Using the pro-agility layout, intervals pending
Total time 20 minutes
Tuesday-Off, or core work w/aerobic intervals
Wednesday-
Agility
Depth Drop to Lat. change of direction-3x2
High Knees-3x10 yds
Back Pedal-3x10 yds
Power-
Split Jerk-3x2
Strength-
Lunge-3x8
DB Shoulder Press-3x4
Lat Pulldown-3x8
Energy System Development-Using the pro-agility layout, intervals pending
Total time 20 minutes
Thursday-Off, or core work w/aerobic intervals
Friday-
Agility
Rev. Icky Shuffle-3x10yds
Backpedal to open step-3x10 yds
Forward/back transition-3x20 yds
Power-
Power Clean-3x2
Strength-
Front Squat-3x4
Incline Bench-3x8
Face Pulls-3x4
Energy System Development-Using the pro-agility layout, intervals pending
Total time 20 minutes
So, that is it...In all actuality, I will probably do Core work on the days I train so I can play on Tuesday/Thursday. Still subject to change is Wed/Fri workouts, but I think I will stick with what I got. I also decided to give my body another week break from power work since I am going to start playing this week and I want my shoulders to be good to go. I am also doing a comprehensive warm-up...
5 minutes Treadmill, 1 minute at 3.5, 1 minute at 4.5, 30 sec at 5.5, 30 sec at 6.5, rest at 7.5.
HIgh Knees-10yds
Butt kickers-10 yds
Dog & Bush to hurdler-5 each side
Straight leg march-5 each side
Shoulder dislocates-Til they feel good
I will static stretch the following for 30 seconds at the end of EVERY workout, including days I play tennis...
Standing Hamstring stretch
Kneeling hip flexor stretch
Figure 4 glute stretch
Chest stretch
Overhead lat stretch
rear delt stretch
Snatch grip stretch from chin up bar
My lower body is very flexible, and I plan on keeping it that way. My shoulder girdle could use some work, which is why I added it.
Today-
Speed/agility
Double Hurdle hop to lateral change of direction-3x2 each side
Lateral Shuffle-2x10yds each side
Icky Shuffle-3x10yds
Strength-
Squat-315 3x4
Bench-235 3x8
Row-205 3x4
Core-
Russian Twist-6lbs 2x30
Supermans-2x12
Over/Under-2x30
Now, some more on the energy system stuff. I looked up the average times for points in tennis matches. The average point lasts 6 seconds with the average rest between points being 15 seconds, 20 seconds being the maximum allowed. At the end of every odd game, there is a 90 second changeover. From
http://www.itftennis.com/shared/med...l.PDF#search="average points per game tennis"
An average of 6.5 points are played per game, changeovers occur after every odd game. More than 80% of the points last less than 10 seconds, so this is my focus.
Today I had someone measure my times over different distances in the pro agility course and multiple changes of direction, listed below. I told the timer to start the clock generously early and stop it late to make sure I could give myself leeway when doing this over and over. I alternated starting left and right.
10 yds, 1 change of direction (COD)-3.0 seconds
15 yds, 1 COD-3.5 sec
20 yds, 2 COD-5.1 sec (Pro-Agility)
25 yds, 2 COD-5.65 sec
30 yds, 3 COD-7.4 sec
35 yds, 3 COD-7.8 sec
40 yds, 4 COD-9.7 sec
I did this because there is no way I am going to time out varying intervals this way, I am going to build a layout and stick with it so I only have to time the rest intervals. Tonight I will figure out how I am going to lay it out for the first 2 weeks.
Speed/agility
Double Hurdle hop to lateral change of direction-3x2 each side
Lateral Shuffle-2x10yds each side
Icky Shuffle-3x10yds
Strength-
Squat-315 3x4
Bench-235 3x8
Row-205 3x4
Core-
Russian Twist-6lbs 2x30
Supermans-2x12
Over/Under-2x30
Now, some more on the energy system stuff. I looked up the average times for points in tennis matches. The average point lasts 6 seconds with the average rest between points being 15 seconds, 20 seconds being the maximum allowed. At the end of every odd game, there is a 90 second changeover. From
http://www.itftennis.com/shared/med...l.PDF#search="average points per game tennis"
An average of 6.5 points are played per game, changeovers occur after every odd game. More than 80% of the points last less than 10 seconds, so this is my focus.
Today I had someone measure my times over different distances in the pro agility course and multiple changes of direction, listed below. I told the timer to start the clock generously early and stop it late to make sure I could give myself leeway when doing this over and over. I alternated starting left and right.
10 yds, 1 change of direction (COD)-3.0 seconds
15 yds, 1 COD-3.5 sec
20 yds, 2 COD-5.1 sec (Pro-Agility)
25 yds, 2 COD-5.65 sec
30 yds, 3 COD-7.4 sec
35 yds, 3 COD-7.8 sec
40 yds, 4 COD-9.7 sec
I did this because there is no way I am going to time out varying intervals this way, I am going to build a layout and stick with it so I only have to time the rest intervals. Tonight I will figure out how I am going to lay it out for the first 2 weeks.
Dale, how can you just jump into 315 squats! I assume you do a lighter warmup set(s) first but just don't include it in your journal? Also, I see you are doing and have been doing one arm snatches do you plan on doing any regular snatches in the future?
Looking good.
Looking good.
