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Post by thebruce on Jul 16, 2008 13:16:06 GMT -5
July 15 2008 DB Rows 75x10 95x6 120x1 120x2 120x3 120x4 120x5 120x6 Clse grp plms in PU BWx8x3 Seated OHP Barx10 65x3 75x3 95x3 105x3 115x3 135x3 115x10 easy Cble psh dwn 90x6 90x8 90x10 Scott Curls 103x6 103x8 Shldr is tolerating the light OHP,I can do light BP to but am going to lay off BP for a while. Work on increasing OHP and Pull Press instead. Tommorrow is Tire Drag and Rock Drill
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Post by thebruce on Jul 21, 2008 16:13:28 GMT -5
July 17th 2008 Cut the grass with pushmower 2 hours for my warm up. Then did Tire drag Standing calf raise one legged x15 50 steps forward x6 50steps backward x6 Rock SLDL x 10 Rock OHP x10 Rock Sqt x 10 Standing calf raise one legged x15 Repeat the above. This different in that I dropped the W/U set and increased the work sets by 2 each of the forward and back. The push mower stuff served as a good W/U and the drag and Rock Drill went hard and fast. I really felt it and am happy to be increasing the amount of weight and work I am doing. July 19th 2008. Pull over press weighted pull up clse grip palms facing 103 x 8 BW x 6 153 x1,2,3,4,5,6 BW + 10 x 1,2,3,4,5,6 103 x 10 BW x 8 Given the trouble I have getting warmed up this worked really well.The last 3 sets are more reps than any self respecting powerlifter would do but I will be bringing the weight up and reps down to 3 or 4 sets of 3. Standing lateral raise 17.5x8 x 3 Standing front raise 17.5x8x3 seated DB press 17.5x8x3 This was 3 circuts starting with the standing stuff finish with seated press take a break repeat 2 more times. No weight here but really intense pump and flushed out the sore old shoulders. Finished with super setted Concentration curls and DB tricep extensions 37.5x8 47.5x7 52.5x6 Again doing the curls followed by extensions then a short break repeat. last set was decent weight tris really felt it.
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Post by McLifter on Jul 22, 2008 11:55:24 GMT -5
I like what you're doing here Brewster. It looks like it is working on two fronts: 1) You are satisfying your need to work hard 2) You are hitting the areas you need to work on.
I think you've found a wonderful workout with the dragging and the rocks. Keep up the good work.
Brock
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Post by thebruce on Jul 22, 2008 17:36:15 GMT -5
Thanks Broccoli,It amazes me how some of you guys in my age bracket are able to train as heavy as you do. I hope to work up to some decent weight again building the lower body strength with the drag and rock drills then sliding in some more frt sqts SLDL and cleans. I am currently doing some really light triples with those three as a W/U for my other WO`s with weights. Not ready to start doing them in earnest yet. I have tried but anything moderatly heavy still flares up the old back. Oh H*LL I have got my raw bench up to 300 twice in the last year when I had previously thought I would not be able to bench at all. As well I am doing some really good rowing, pull ups etc all a vast improvement over the piddly ass*d work outs I was doing. That said you perenial Iron Mongers that stayed with it and triumphed have my admiration and congrats. July 22 2008 DB Rows 75x8 95x6 120x1,2,3,4,5,6 OHP seated Barx10 95x3 115x1,2,3,4,5 115x12 easy Pull Ups wide to the front BWx10x3 Cble psh dwns 90x10 100x8 Still a bit sore from last WO but I took longer breaks and left off some of the arm stuff no Bi`s only 2 tri`s. I have to go easy on the OHP watch my low back doesn`t flare up,still hopin to put up some much better weight than I am now but build er up slowly.
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Post by thebruce on Jul 28, 2008 16:45:36 GMT -5
July 26th 2008 W/U SLDL PWR CLN FRT SQT Bar x10 65x3x3 This done in a circut without setting the bar down kinda like the bear. Pull Over Press 103x6 153x1 163x1 173x3x3 153x6 Close grip Palms facing Chins BWx6 BW+10x3 BW+20x3 BW+30x3x3 BWx8 Lateral Raise,Front Raise, OHP with DBs 17.5x8 20x8x2 Conc curls 45x6,7,8 DB Tri Ext. 45x6 JB Press w EZ curl Bar 103x8x2 S.S. Pull overs and Chins. Shoulder work was 3 excersize circut pump the name of that game. Arm work to finish really liked the JB press with the EZ curl Bar. July 28th Tire drag 3 rocks x 100 steps forward x 2 100steps backwards x 2 Rock drill Rock number 1 Goblet squatx10 OHPx 10 SLDLx10 Tire drag 4 rocksx 100 steps forwardx2 100 steps backwards x 2 Rock Drill Rock number 2(bigger) Goblet Squatx10 OHPx10 SLDLx10 Tire drag 5 rocksx100 steps forwardx2 100steps bacwardx2 Rock Drill Rock number 2 Goblet Sqtx10 OHPx10 SLDLx10 I do the drag with out stopping between the 100 step sets first forward then back. The Sqts and OHP are S.S. followed by the SLDL to finish. Good WO today had a bit of twinge between Shldr blds after chiroprator said OHP was culprit.
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Post by thebruce on Jul 31, 2008 12:36:28 GMT -5
July 30th WU SLDL OHP FRT SQT Barx10 65x3x3 the bear mini version for us old farts DB Rows 50x10 75x6 102.5x3 112.5x3 122.5x3 102.5x12 OHP seated Barx10 65x3 75x3 85x3 95x3 115x3 115x12 easy WDE GRP Palms Out Chins BW x10x3 Cble psh dwn 90x12 100x8 110x6 Lower volume WO twinge between shldr blds has settled but did not want to irritate area again. Couple days off and back at it Saturday.
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Post by Rehband on Aug 2, 2008 20:11:14 GMT -5
Some impressive volume there Bruce, Good idea to listen when the bod is sending a message, better to lay off a couple of days than to be laid up even longer. Perseverance, Al
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Post by thebruce on Aug 5, 2008 18:39:39 GMT -5
THX Al I will take your advice with regard to the OLY lifts and do some more with very little load. It is a good WU for the stuff I can do with a bit more weight. Aug 3rd 2008 Close grip palms facing chins BWx6 BW+10x3 BW+20x3 BW+25x3 BW+30x3 BW+35x3 BWx8 Pull over press 103x10 128x3 148x3 168x3x3 148x6 Above were super setted with 3 min breaks between each Lying lateral raise 20x8 30x8 35x8 JM Press 103x8 103x12 103x10 Scott Curls 103x10x3 Triple in the pull up at 305 thats my 260 plus a 35,Now when I can bench that as well I will throw a party,I swear on my bald spot. No Tire drag or Rock Drill this weekend knees were acting up so did some hiking with the pooch instead.I had added a WO and increased weight at same time too much fer my old carcass but oh well it is settling down so I will give it a go in a couple of days
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Post by McLifter on Aug 5, 2008 21:56:51 GMT -5
Good stuff Bruce! Slow and steady.
McLifter
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Post by thebruce on Aug 11, 2008 14:58:12 GMT -5
Seem My chiropractor last Weds and he strongly recommended a week off so given all the wonky back knees and shoulder stuff I took his advice. May give ER a go tomorrow I was feeling pretty good today. Man I kept up my 5 to 6 meals a day even though I was not training did lots of hiking and stretched out am and pm I am tight and full of piss and vinegar. Back still a bit sore so nothing that loads low back we will see.
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Post by thebruce on Aug 12, 2008 17:46:41 GMT -5
Aug 12 2008 Frt. Sqts Barx5 SLDL CLN OHP Barx10 Just to limber up Clse grp BP 135x10 185x3x5 155x12 Stopped 3 inches off chest to avoid irritating shoulder real light which was the intention. Clse grp palms facing PU BWx6 BW=10x3 BW=25x3x5 BWx10 Pretty easy except for last set Lateral raise 20x6 30x6 20x12 JM Press 103x12 103x8 Scott curls 103x12 103x10 Light and fast good feel to it afterwards. Back to chiropractor for another adjustment he advised me to take it easy on everything and no OHP with any weight. More on Sat?
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Post by thebruce on Aug 18, 2008 18:28:23 GMT -5
Aug 17th 2008 Wide grip palms out PU BWx6 BW+25x6 BW+35x5 BWx10 2 Board press 135x10 185x3 205x3 225x3 185x10 DB standing lateral raise,front raise,OHP 17x8 22x6x2 JM Press 103x10x2 Scott Curl 103x10x2 I am still a bit pooched from my previous glorious ride on the training wave. Those Tire Drags and Rock Drills were done on different days then the light FRT SQTS, SLDL,CLNS and OHP I did for warm ups on barbell training days. But the old knees and back are still recovering. Oh well it was fun and it will be fun again. Imagine me overtraining? ? Any suggestions on timing the WO`s a bit better?? I was doing some back to back some every other day depending on how I felt. I can see from looking at my training log all my WOs went up for a few weeks should have rolled it back alternately and perhaps train every other day.
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Post by McLifter on Aug 18, 2008 22:08:35 GMT -5
Try working out a plan on three to four week cycles. Change up the exercises after three to four weeks and take a break every six to eight weeks and see how your ol' bones feel. I think you have enough exercises to mix things up so you don't get stale.
Write the exercises down for each body part you can safely work on. Draft the plan from the list using one major exercise and another "assistance" exercise. Include your stretching and ab work every workout and there you have it................a plan.
Brock
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Post by thebruce on Aug 19, 2008 11:10:15 GMT -5
Good advise what is the consulting fee?? How about I double the dozen I owe you for sharing your Milo with me?? And perhaps we should venture out soon in the Brigden for some kind of fishin adventure Nopoming is calling my name every day now. Currently my list of excesses reads like this Pull Ups close med wide grip DB rows Lateral/front raises Scott Curls Concentration Curls BP board press only till shoulder settles down more Pull over press JM Press Cable push down DB triceps extension Calf raises Leg curls Leg extensions I have done some lite DB press depth short due to shoulder Seated Bar bell or DB press behind the head to the tops of my ears for depth, shoulders liked it weight was lite though and it may have contributed to some low back issues. I have met with limited success trying to introduce SLDL/FRT SQT/CLN/OHP any time I use a bit of weight IE 25`s a side I pay for it later. How ever I have been doing another full W/O after doing these in a circuit for a W/U Tire Drag/Rock Drill was going great guns once a week however for July I added a W/O doing 5 instead of 4 that month and every one was an increase in weight reps or distance so to linear a progression. So for now I will lower the volume stick to excesses I tolerate well and build back up slowly. I will do SLDL/FRT SQT/CLN leave out the OHP circuits as a W/O on there own once per week. And once the low back and right knee finish complaining start up the Tire Drag adding in the Rock Drill again as I progress. Perhaps only doing either the TD/RD or the SLDL/FRTSQT/CLN W/O once a week. One of the upper body days lower rep heavier and one with lite and fast. Thanks again buddy,at times I feel foolish posting my meager attempts at lifting given that I know I am a long way off from anything remotely resembling a power lifting routine. How ever I enjoy the forum and its contributers and as my darling wife said to me the other day there may be some other lifters out there who are struggling with limitations and still pluggin along so we keep each other company at least. THE BRUCE
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Post by thebruce on Aug 26, 2008 15:08:32 GMT -5
August 23 2006 2 Board BP 135x10,185x6,205x6x3 Med Grp P/U BWx6 BW+25x6x3 The above were super setted Cble psh dwn 90x12,90x10 Scott Curl 103x12,103x10 ly lateral raise 20x12x2 the above were tri setted
August 26th 2 board BP 135x10,185x3,205x3 225x3x3 Med Grp P/U BWx6 BW+25x6,BW+35x6,BW+44x3x2,BW+44x5 Above were super setted JM Press 103x9, DB tri ext 40x10, cbl psh dwn 70x20 last 10 were held at the bottom for 3 count Conc curls 40x8x2 Lyng lat raise 20x10,stnd lateral raise20x10
Lower volume PU's are good and strong BP will come back fast. less sets and weight still pretty lite. Knees are settling down back still an issue. Man I watched those guys in 105's that Al posted the link for. Amazing that is a display of strength and athletic abilty worthy of admiration. Takes guts to do that.
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