TRAINING LOG: Greg Hadley

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!

KiltBill wrote: Who has the highest vertical jump Greg or Craig ?

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?

450 would be a big PR for me.

Feb/March sounds good.

I'll also push my front squats. Winner winner.....

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.

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

www.heavyathleticsnutrition.com

* Posted my first HAN blog. Check it out in the blog section

Rest tomorrow.

Silverback wrote: 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.

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.