I've been regularly updating my youtube training log for anyone interested. Feedback is always welcome.

Here's some footage from tonight. I'm starting to have some fun again in the weight room.

http://www.youtube.com/watch?v=SD1yN7kZS1k - http://www.youtube.com/watch?v=SD1yN7kZS1k

Dude...think I am going to break a sweat just watching that work out.

First...has anyone actually tested this guy's deadlift plates?  I seriously think they may be those fake movie/tv weights...you know the ones made of styrofoam and painted. 

Couple of questions from someone that has never lifted dynamically in his life....

1) In that squat jump thing...why are you leaning so far forward?  Are you trying to replicate something in the games?  (Personally I'd stay more in a squat lean with chest up more...so wondering if I'd be doing it wrong.)

2) What are you trying to work in the roll up with KB?  I can see that it is probably a great crossfit/core kinda thing, but do you have a sport specific reason for it?

Great box work and I love that KB/band exercise...that is good stuff.

The Story of Deirdre

There was a man in Ireland once who was called Malcolm Harper. The man was a right good man, and he had a goodly share of this world's goods. He had a wife, but no family. What did Malcolm hear but that a soothsayer had come home to the place, and as the man was a right good man, he wished that the soothsayer might come near them. Whether it was that he was invited or that he came of himself, the soothsayer came to the house of Malcolm. Just out of the chat.
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And the soothsayer went forth out of the house and he was not long outside when he returned.

"Well," said the soothsayer, "I saw in my second sight that it is on account of a daughter of yours that the greatest amount of blood shall be shed that has ever been shed in Erin since time and race began. And the three most famous heroes that ever were found will lose their heads on her account."

After a time a daughter was born to Malcolm, he did not allow a living being to come to his house, only himself and the nurse. He asked this woman, "Will you yourself bring up the child to keep her in hiding far away where eye will not see a sight of her nor ear hear a word about her?"
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The woman said she would, so Malcolm got three men, and he took them away to a large mountain, distant and far from reach, without the knowledge or notice of any one. He caused there a hillock, round and green, to be dug out of the middle, and the hole thus made to be covered carefully over so that a little company could dwell there together. This was done. This site is on the Crushers£ºsbm¡£

Deirdre and her foster-mother dwelt in the bothy mid the hills without the knowledge or the suspicion of any living person about them and without anything occurring, until Deirdre was sixteen years of age. Deirdre grew like the white sapling, straight and trim as the rash on the moss. She was the creature of fairest form, of loveliest aspect, and of gentlest nature that existed between earth and heaven in all Ireland--whatever colour of hue she had before, there was nobody that looked into her face but she would blush fiery red over it.
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The woman that had charge of her, gave Deirdre every information and skill of which she herself had knowledge and skill. There was not a blade of grass growing from root, nor a bird singing in the wood, nor a star shining from heaven but Deirdre had a name for it. But one thing, she did not wish her to have either part or parley with any single living man of the rest of the world. But on a gloomy winter night, with black, scowling clouds, a hunter of game was wearily travelling the hills, and what happened but that he missed the trail of the hunt, and lost his course and companions. A drowsiness came upon the man as he wearily wandered over the hills, and he lay down by the side of the beautiful green knoll in which Deirdre lived, and he slept. The man was faint from hunger and wandering, and benumbed with cold, and a deep sleep fell upon him. When he lay down beside the green hill where Deirdre was, a troubled dream came to the man, and he thought that he enjoyed the warmth of a fairy broch, the fairies being inside playing music. The hunter shouted out in his dream, if there was any one in the broch, to let him in for the Holy One's sake. Deirdre heard the voice and said to her foster-mother: "O foster-mother, what cry is that?" "It is nothing at all, Deirdre--merely the birds of the air astray and seeking each other. But let them go past to the bosky glade. There is no shelter or house for them here." "Oh, foster-mother, the bird asked to get inside for the sake of the God of the Elements, and you yourself tell me that anything that is asked in His name we ought to do. If you will not allow the bird that is being benumbed with cold, and done to death with hunger, to be let in, I do not think much of your language or your faith. But since I give credence to your language and to your faith, which you taught me, I will myself let in the bird." http://www.topSwissreplica.com - replica rolex ,And Deirdre arose and drew the bolt from the leaf of the door, and she let in the hunter. She placed a seat in the place for sitting, food in the place for eating, and drink in the place for drinking for the man who came to the house. "Oh, for this life and raiment, you man that came in, keep restraint on your tongue!" said the old woman. "It is not a great thing for you to keep your mouth shut and your tongue quiet when you get a home and shelter of a hearth on a gloomy winter's night."

"Well," said the hunter, "I may do that--keep my mouth shut and my tongue quiet, since I came to the house and received hospitality from you; but by the hand of thy father and grandfather, and by your own two hands, if some other of the people of the world saw this beauteous creature you have here hid away, they would not long leave her with you, I swear."

"What men are these you refer to?" said Deirdre.

"Well, I will tell you, young woman," said the hunter. This is the next

"They are Naois, son of Uisnech, and Allen and Arden his two brothers."
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"What like are these men when seen, if we were to see them?" said Deirdre.

"Why, the aspect and form of the men when seen are these," said the hunter: "they have the colour of the raven on their hair, their skin like swan on the wave in whiteness, and their cheeks as the blood of the brindled red calf, and their speed and their leap are those of the salmon of the torrent and the deer of the grey mountain side. And Naois is head and shoulders over the rest of the people of Erin."

"However they are," said the nurse, "be you off from here and take another road. And, King of Light and Sun! in good sooth and certainty, little are my thanks for yourself or for her that let you in!"

The hunter went away, and went straight to the palace of King Connachar. He sent word in to the king that he wished to speak to him if he pleased. The king answered the message and came out to speak to the man. "What is the reason of your journey?" said the king to the hunter. Just out of the chat.
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Connachar, King of Ulster, sent for his nearest kinsmen, and he told them of his intent. Though early rose the song of the birds mid the rocky caves and the music of the birds in the grove, earlier than that did Connachar, King of Ulster, arise, with his little troop of dear friends, in the delightful twilight of the fresh and gentle May; the dew was heavy on each bush and flower and stem, as they went to bring Deirdre forth from the green knoll where she stayed. Many a youth was there who had a lithe leaping and lissom step when they started whose step was faint, failing, and faltering when they reached the bothy on account of the length of the way and roughness of the road.

The Story of Deirdre

Great video and thanks.  There was talk about rolling the bar when pulling, but if you look, the bar stops prior to the the pull.  You just have it out in front to be comfortable on the wrap up. 

Weird story duderdre.  They have medication now days available for you.  Seek a professional. 

C. Smith wrote: I'm gonna leave that story, Hadley said he wanted it here.

Thanks, Craiger. It is a classic here in Canada......

Turned 27 today. Celebrated with some Iron. Wonder if I can put another 20lbs on my hang snatch?

http://www.youtube.com/watch?v=bajzfFNifvE - http://www.youtube.com/watch?v=bajzfFNifvE

It's been a good week in the gym. PR'd in my power snatch on Saturday, then tonight hit a 702lb deadlift for another PR. I'll be deloading the next week and a half....thankfully too, I'm tired. In fact I was surprised I was able to pull 700 after an exhaustive plyo session on Sunday night.

http://www.youtube.com/watch?v=0I07N1MVbDU - http://www.youtube.com/watch?v=0I07N1MVbDU

Last sesh of 2009:

http://www.youtube.com/watch?v=O-Qdh2k4UsI - http://www.youtube.com/watch?v=O-Qdh2k4UsI

"The Hadley corner of the gym"  Keep the beast in the corner...lol

I like those kb tosses, will have to try those...

Great work, keep it up...

Ok, seen this a couple times now on different works from people....why use the bar for single hand power snatches?  I use the dumbbells for single hand and the bar for two hand.  I don't get the use of the bar for single hand.

What am I missing sport wise?

dl_buffy wrote: I am amazed by the jumps!  My knees just cannot take plyo's at all.  Used to be I could jump pretty good...now I just watch eveyone's plyo workouts in amazement.

Have you actually tried box jumps, that is, jumping from a seated or standing position up ONTO a box?  While these might be an issue if you already have really bad knees, the landing forces involved are minimal compared to depth jumps, hurdle hops, or "bunny hops".

The only issue is that unlike depth jumps, hurdle hops, and bunny hops, these only work your explosive strength and do little or nothing to improve your reversal strength.  However, the risks of doing the more advanced plyos are just too great for many athletes, especially those who are older or heavier, as the forces involved can be very significant and dangerous for those who are not sufficiently physically prepared. 

I was going to film today, but the gym kicked my ass. Definately draggy after a few days off. Anyway:

Deadlifts: 135x5, 225x3, 315x3, 405x2, 495x2, 585x1, 675x1, 725x0, 725x0, 500x3

Snatch/WOB Complex: 135 3 sets of 3 (no drop under), Seated DB Snatch, 2 arm barbell snatch @165

Explosive Goodmornings: 225x3x3

Kroc Rows A1 - Chins A2

Band Resisted Kettlebell Swings - 3x10

15 min stationary bike

C. Smith wrote: KO did 725 this week and didn't miss....just sayin'.

Got a text. Hence the attempt. I ain't done with that Kid from Kentucky yet.

Good sesh today. No film. I'll get back on the film next week.

Behind the Neck Push Press (no drop under): 135x5, 225x3, 315x1, 315x1, 335x1, 365x1, 385x1 (15lb PR), 225x3

Green Band Resisted Bench - up to 370x1

Incline DB Bench - 120's for 3 sets of 6

Kettebell Gasser: 2 hand throws x 10, swings x5 to side swings x5, 2 complexes

Hammer winds

Cool down.

Day off tomorrow. Throwing practice Thursday. Bringing out the hammer for some drills. I really need to work on my low point, block and release.

so the new bench shirt you got for Xmas works 'eh.

Mr. Natural wrote: I would pay money to see Hadley throw hammer in a bench shirt. I don't imagine it would actually change his technique much.

*shakes head and fist*

Lower Body:

5 min bike

Dynamic Warm up all at 135 - Deadlift x5, clean pull x5, snatch pull x5, front squat x5

Seated Box Jumps @ 35" - 3x3

Front Squats: 140x3, 230x3, 320x3, 410x3, 450x1, 500x0 (getting greedy - not ready yet), 410x3, 230x3 (explosive)

Bulgarian Split Squat off 12" Box - up to 250x3

Glute/Ham Raise - 3x8

A1 Peterson Step Up @ 140

A2 Bench Bounds

Core Circut

Warm Down.

Dynamic pull day tomorrow. I'll film.

Today's session:

http://www.youtube.com/watch?v=h1ET9TIFUbA - http://www.youtube.com/watch?v=h1ET9TIFUbA

Wayne Hill wrote: You should get in the habit of monitoring your resting heart rate (before you get out of bed in the morning).

??

To gauge my fitness level?

Bike/Dynamic Warm up

4" deficit Deads - up to 607x1

1 Arm BB Snatch - Up to 165x3

Explosive Goodmornings - Up to 275x3

Glute/Ham Raise - 3x8

Snatch Grip Deadlift to Power Snatch Complex - 3 sets

Kettlebell Gasser

Good day.

Throws:

Shot - 5 stands, 8 south africans

Indoor Weight - 5 one turns, 5 two turns, few line drills

Lifts:

Behind the Neck Push Press - up to 365 for two singles

Floor Press - Up to an easy 365 for a dub

Incline Bench A1

Kroc Rows A1 

great training videos Greg!!!  Like Mule I dug the hammer release drills...and the rest.  If I wasn't such a moron I'd put some of my training up here as well...

See you in Arlington for steak!!!

Hey Ed, nice to hear from you. I'd love to see some the crazy shit you're likely doing.

Good session today:

Seated Box Jumps - 3x3 @ 36"

Box Squats

Bulgarians off a box for added stretch of the hip flexor

Romanian Deads

Glute/Ham Raise

Kettlebell Core Blaster

Some clips:

http://www.youtube.com/watch?v=YPpvUfP93T4 - http://www.youtube.com/watch?v=YPpvUfP93T4

Snow storm outside, but things are heating up in the gym.

Worked some contrast training today. Heavy deadlifts with fast pulls. Hit some reverse band deads for the first time this offseason. I don't put a lot of tension on the bands, as the video will show.

http://www.youtube.com/watch?v=ztpvVsseSlk - http://www.youtube.com/watch?v=ztpvVsseSlk

Not shown:

Explosive Good Mornings supersetted with bounding

Kettlebell Core Killer

Hammer Winds.

Greg,

Those step down cleans look awesome man, I am impressed you can swing those after that kind of pulling on deadlift.

Some jumps & throws:

http://www.youtube.com/watch?v=Uw1ozlk52lQ - http://www.youtube.com/watch?v=Uw1ozlk52lQ

http://www.youtube.com/watch?v=IIdlJaa1QyI - http://www.youtube.com/watch?v=IIdlJaa1QyI

Haven't been updating this as much lately. Here's a rundown from the last few days up to today:

Monday:

Close Grip Power Snatch (thumbs touching) - up to 205 x1

Front Squat up to 460

Glute/Ham

RDLs - up to 500x3

Tuesday:

Behind the Neck Push Press (do drop under) up to 365

Incline Bench up to 350

Kroc Rows - 120's x20

Chins

Kettlebell Run

Thursday:

Deadlift - 730x1 (PR)

Glute Ham

Snatch off Bench

I'm going to switch things up next week and back off heavy deadlifting. At this point I'm happy with the weight pulled and want to focus more on my front squat and power snatch for the next 2 months. All the heavy deadlifting has not impacted my explosiveness (as judged by jump tests performed last weekend) but I do want to finish the offseason with some oly lifting PRs.

awesome Greg.

although you now owe Canada multiple 16' WOB with your sick pulling numbers. can't wait to see how your season goes.

You and me both, Will.

I've been doing a lot more throwing lately and giving my body a bit of a break from heavy lifting.

Today: Green Band Resisted Deads (set up like previous). Worked up to an easy 5 hundee for a single. If they weren't so damn taxing I'd try to push these.

Single Arm BB Snatch with no drop under - multiple sets at 140lbs

Chins - 3x5

Explosive GM's - Worked up to 315 but I can't handle that much weight. In fact, anything over 275 doesn't feel good. I think this is going to be a risk/reward type situation.

Just a quick note on foam rollers. I've been using them after every lift for the last 3 weeks and have noticed a significant difference in my recovery, mobility and general quality of life. Might be a smart investment for some of you.

Craig,

Given your hardcore approach to things, you should proceed directly to PVC pipe.  Either works wonders.  Remember, the more it hurts, the more you need to do it.  Expect rapid improvements though.

Pingleton wrote:   Remember, the more it hurts, the more you need to do it.  Expect rapid improvements though.

Hmmm....every other night I curse the invention of foam rolling.  Seriously.  It HURTS....it hurts on my thighs, it hurts on my IT band, it hurts on my calves.

Pretty much only place it doesn't hurt is my back...but then I am only using it there to pop my back.

If this ever turns out to have been a gimmick/fad and fades away in future...I will be SO MAD!  I am still on a 6" white foam roller that I had to order from online.

Power Snatch off Blocks (just about hip level) - Up to 255...miss at 275.

Front Squats - Miss at 5 Hundee...these have really been lagging this year. Made up for the miss with a lot of volume

Peterson Step-Ups - 190lbs 2 sets of 5

GHR

Bounding

Foam Rolling

Cool down

Usual Sunday morning plyo workout. Weighed in at 274lbs.

http://www.youtube.com/watch?v=msTLcNyo9u0 - http://www.youtube.com/watch?v=msTLcNyo9u0

Dynamic Warmup - Bike/Kettlebells/Modified Javorek

Deads - 225x3, 315x3, 405x2, 495x2, 585x1, 675x1, 715x0, 495x3

1 Arm Barbell Snatch - Up to 190lbsx1 (PR)

Chins

Hungarian Snatch - 3x3 @225

Landmines/Kettlebells

Foam Roller

The weather has been looking up here in N.S. There is no shortage of snow, but it has been mild. Hopefully I'll be able to get outside a little earlier than usual. Aiming for March 15th.

I've been out with the cold for the last few days. Decided to push it today to make up for lost time. Meathead-style.

http://www.youtube.com/watch?v=WVBawnxyuc0 - http://www.youtube.com/watch?v=WVBawnxyuc0

Finished with a long foam roller session.

Olympic Fever Workout:

http://www.youtube.com/watch?v=fJsrERYjKC0 - http://www.youtube.com/watch?v=fJsrERYjKC0

This is my final week of heavy lifting. Decided to go out with a bang.

700lb Bench/Box Squat

550lb 1 Arm Dead

Hip Snatch of blocks PR

Vegas in 4 weeks.

http://www.youtube.com/watch?v=y7I6zWD79g0 - http://www.youtube.com/watch?v=y7I6zWD79g0

C. Smith wrote: Oh, secret underground training.  I'm a little nervous.  I hope for a least a video or two.  I need the motivation you know.

Once I do something worth filming, I'll post it. I did bang out 635x2 in the dead today, though. You know, just cause someone did it for a single.

Sean Betz wrote: Yeah I heard Jason Johnston is sprinting with a caber on his back in 3 foot of snow.  Let's see something hadley.  We know your putting up big numbers.

lol

I've been doing the same, only in snowshoes. I figure it could be what I need to get the title back.