|
Post by Harv on May 20, 2008 18:50:09 GMT -5
Getting easier on the 4th and 5th set is you just warmed up better.I really notice in 5 sets of singles at near max weights raw but not with a shirt for some reason.If I get the first 3 the next 2 are a certainty.Always found the 3rd set of 1 rep the hardest.5 singles with a shirt makes no rhyme nor reason. Harvey
|
|
|
Post by McLifter on May 20, 2008 21:44:08 GMT -5
I've really noticed this when I squat. Especially when I am doing the speed training. If I'm not warmed up enough the first four to five sets are grinders then suddenly on the sixth and seventh set the weight begins to fly. I know this yet sometime (like yesterday) I still don't warm up enough.
Maybe some pushups before benching? Nothing too strenuous but enough to get the blood pumping. Sometimes if I drag first or do some skipping the muscles are really warm and ready for the working sets.
Brock
|
|
|
Post by thebruce on May 26, 2008 15:21:14 GMT -5
Yeah I guess warmed up is the answer although I did read about the heavier you go the more muscle fiber you recruit and of course my focus gets keener with the heavier(for me)stuff. Last BP WO looked like this Pull over press 65x12 LWBP S.S with Wide grip pull up 135x12 BW x 1,2,3 185x3 BWx10 205x3 DB rows 225x1 50x12 235x4x3 75x10 95x6x3 This followed the next day by 5 sets each for shoulders BIs and tris I switch excersizes for each WO going from 15 to 8 reps progressivly heavier. I get in 4 short intense WOs on the upper body per week.Obviously the shoulders bis and tris get trained 4 times a week with this due to there involvment in the compound stuff.
|
|
|
Post by thebruce on Jun 3, 2008 18:03:19 GMT -5
Well now I have been tryin some front squats with stiff legged deads still light but slowly adding weight we will see. Laid off BP this week shoulder acted up on last clse grip WO so will give it try later. Still trained back and shoulders this week nothin special but some intense SUPER SETS. Maybe I am just an ugly body builder as I can not seem to shake the need be breathin hard and sweatin buckets when I hit the weights. Oh yeah I had a good feed of fresh pickeral and I believe I should eat that stuff twice a day what a good feelin to put that high quality recently livin protien into my aging carcass
|
|
|
Post by McLifter on Jun 3, 2008 20:45:01 GMT -5
Way to go Brewster! Just err on the side of caution (it's becoming our middle name the older we get) so you don't rip anything up that you don't want to.
Where were the Pickerel jumping into your canoe/boat?
Brock
|
|
|
Post by thebruce on Jun 10, 2008 20:47:44 GMT -5
so it continues Shoulder still wanky so today was super setting PullOver Press with pull ups, the DB rows with lateral raises and finally preachers with cable pushdowns all weights were moderate and reps 8 to 10. GOOD PUMP BUT NOT ZEE ZERCH FOR ZEE POWER I CRAVE!!!!! Sunday was good rockin(pun intended) work out. Tire drag (car tire with a rope and piece of belting for a harness) Insert 3 head sized(mine not yours so they are FAT) rocks then 50 steps forward 50 steps back repeat gets me to the end of my long driveway. Drop outta the harness pick up fatter rock tuck said rock under my chin for goblet squats(3) then stiff legged DL same rock 3 times back to tire drag fer 4 50`s again finish up with standing one legged calf raiseat BW. Repeat 3 times adding one rock each trip. Let me tell ya boys and girls kicked the cardio and I feel it the legs today. Love that kinda stuff, It`s hard to crawl in to the basment some days to hit the weights so doin it in the great outdoors is a real treat. Hey remind me why I bother at all is it the thrill of being able to fill out a double XX T-shirt OK OK maybe a triple gotta have room fer my prodigious gut. Is it the possibilty of out liftin a 150 pound freshman on the Bisons??? Maybe its the girls. You know my Mom my wife and my daughter all like to tease me about hangin and bangin. REALLY me I have 2 good reasons fer keepin on tryin #1 Some of the best friends I have are Iron Mongers ergo you meet some great people. #2 I have yet to find a better way to let the bad guy out of the basement So there you have it mostly nonsensible diatribe but there it is fer now.
|
|
|
Post by McLifter on Jun 10, 2008 21:38:51 GMT -5
That's a G R E A T workout Bruce! I didn't realize you did multiple sets on the drag, squat, etc. [glow=red,2,300] Rock Drills will make you hard [/glow](sounds like some fine ad copy).
Brock
|
|
|
Post by thebruce on Jun 16, 2008 16:03:46 GMT -5
BP still out so doin some other excersises fer awhile,I may join a gym to have access to some machines and heavy DB leave the BP outta the mix till my shoulder is good to go. Man I did that tire drag, rock squat ,OH press and stiff legged DL WO twice since last post. I upped the squats press and DL up to 6 reps man I was seein stars on the last set. Overall training effect is wonderfull. Definately a good way to let the bad guy outta the basement. ;D
|
|
|
Post by thebruce on Jun 27, 2008 15:58:39 GMT -5
Yep I am still at it. Would you believe I have been just choosing one excersize ie pull over press,Pull ups, DB rows etc and just warming up and then going as heavy as I can for as many reps as I can. Usually end up doing 7 or 8 sets and man am I sore after wards. Yesterday cutting the grass with the push mower I took a break from mowing and did the tire drag, goblet squat.OH press, SL DL, standing calf raise thing 3 times before I finished the 2 hours of mowing needed to do my yard. That is to say in between sets of the drag and rock drill I pushed the mower. Big Deal? Well my ancient body was worked and you know what all that walking flushed my system so well that I am not sore today. Anyway my BP still out of the training loop. Gonna try some DB press next. Congrats to the lifters who made it out to the meet last week,sorry I was not there but family first is the motto of us old dads. Brock, Dave and I hit shoe lake on monday, first walleye was a 24 incher(daves) and we had a hard time getting a couple small enough for the pan(but we did). Then off to the main point on the lake I nailed 16 bass on 20 casts picked up a monster walleye on my ultralight tackle that we got to the boat but did not land what a day.
|
|
|
Post by McLifter on Jun 27, 2008 18:47:26 GMT -5
Very Nice!! I will call you tonight about going out on July 4th or 5th. Unless you want to make the trek out to our cabin and try our luck on Lake Manitoba?
Nice combination of work and working out. I think you've stumbled onto a good system for general fitness.
Brock
|
|
|
Post by thebruce on Jun 30, 2008 14:42:47 GMT -5
Hi guys and gals Saturday did some DB press lite 2x10 with 50`s 1x8 with 60`s shoulder did not like any depth but the movement felt good. DB rows 50x10 75x8 95x6 100x6x2 PU BWx10 BWx8x2 Lateral raise 10`s x 10 20`sx10x2 Bhind head press 100 x 10 x 3 CBLE PSH DWNS 70 x10 80x10 90x10 Today did the tire drag combined with the rock drill and calf raises. I can not believe how much fun it is to push this WO. Good combo of cardio and resistance training. Just cranked out 3 sets one warmup and then went to the heaviest weight for 2 work sets. My lower body is really responding to this routine power has come up time to dig up a couple of bigger rocks.
Going CATFISHIN tommorrow on the RED can not seem to get close to a record lift maybe I will bag a master cat.
|
|
|
Post by thebruce on Jul 7, 2008 19:20:05 GMT -5
;DI did bag a master cat 36 inches of fishin fun. Hadda a couple of good W/O`s as well Last Wednesday DB rows 75x10 95x8 120x6 Super setted with Close grip palms facing pull ups BWx8x3 Over Head Press 100x10 115x10x2 Cable push downs 90x10 100x8 110x6 Scott Curls 103x8x3 All done in 45 minutes, over head press is being reintroduced after a hiatus of over 10 years so far so good. Thursday I did the tire drag rock drill mentioned earlier. Increased my Rock Drill squats.OHP and SLDL to 3 sets of 10 and the drag to 2 work sets with 5 rocks . Last Sat did Pull over press 103x10 123x8 153x6 Super setted with pull ups BWx10 x 3 Lateral raises 22.5x10 25x8 27.5x6 Conc curls 35x10 40x8 45x10 DB extensions 35x10 40x10 45x10 All in under 40 minutes this time. Sunday did the Tire drag rock drills same as last Thursday. Time to get a bigger rock for the drills and to add a rock to the drag. ;D ;D ;D ;D ;D ;D ;D ;D
|
|
|
Post by McLifter on Jul 7, 2008 20:56:45 GMT -5
Good Stuff! Did you have to drag the Green Machine anywhere after Friday? McLifter
|
|
|
Post by thebruce on Jul 8, 2008 17:58:09 GMT -5
Nope the old green chevy still pluggin along, still airin out the cab carpets still damp. Todays W/O SLDL/clean/OHP 100x10 115x3x3 Seated OHP 115x10 DB rows 75x10 95x8 120x6 Close grip PU BWx8x3 CBL PSH DWN 90x10 100x10 110x10 Scott Curls 103x10x3 standing lateral plate raises 10`sx10 25`sX 6x2 Not to much gas in the tank today took an hour to get through this.
|
|
|
Post by thebruce on Jul 14, 2008 20:29:20 GMT -5
July 10th Tire drag Rock Drill Warmed up with 3 rocks in tire 50 steps FWDx2 50 steps BKx2 Then added 2 more bigger rocks for 50 fwdx2 50 bkx2 Rock (goblet)squatx10 Rock SLDLx10 Rock OHPx10 5big rocks for 50 steps fwdx4 50 steps backwardx4 Rock squat x10 Rock OHPx 10 Rock sldlx10 Again 5 big rocks for 50 steps fwdx4 50 steps bkx4 Rock sqtx10 Rock ohpx10 Rock sldlx10 Finish off with 3 sets of standing one legged calf raises. I alternate 50 forward 50 back I have upped the drag weight to where I notice I am struggling a bit to do as much in reverse as I do going forward. Does any body else out there drag and are you noticing a diffrence in how much you can drag forward as opposed to back?? I will use a heavier rock for the rock drills next WO. This stuff is going great!!!!! July 12th Pull Over press 103x10 153x6x2 Wide grip palms out pull ups BWx10x3 Conc curls and DB tri ext. 37.5x10 42.5x9 47.5x10 Super setted the Pull over press with Pull ups and Super setted the concs with the tri ext. Finished with standing lateral plate raises. 10`s x 10x4 Lots of gas left in the tank when I was done. More tommorrow.
|
|