come back trail

[Rehband]

Shoulder looks like its holding up for you on those exercises Bruce, how's it feeling?

[thebruce]

So far so good my trouble earlier seemed to be both front delts still pooched after the 1 board BP at 275. That is resolved now and I am looking forward to hitting the shoulders and triceps real well this wave.
Nov 3rd
Tire drag
4 rocks 100 fwd 100 bwd x 2
BW one legged calf raise x 20
Rock squat 2nd rock x 10

BW one legged calf raise x 20
Rock squat 2nd rockx10

Tire drag
5 rocks 50 fwd 50 bwd x 4
BW one legged calf raise x 20
Rock Squat 2nd rock x 10

Less Tire drag on this WO but I added a set of Rock Squats so on the backside of a wave with this one.
If the old bod tolerates the SLDL/HP and Seated OHP may trade the outdoors stuff for some more traditional stuff like squats and deads. Hoo Boy I `ll be rackin up the tonnage then.
My buddie Cam is planning on hitting the Feb meet and who knows if I hold it together I may be there for the BP myself.

[thebruce]

Nov 4 th
SLDL/HP bar x 10 95x19 115x6 back twinged so
Bar x19 65x10 75x10 85x10 95x10 OK with a lot of stretches in between.
Lat raises 20x15 27.5x10 30x6

Cls Grp BP 135x3 185x3 205x3x3 speed work
Wde grp PU BWx3 BWx8x3

Conc curl DB tri ext 47.5x8 47.5x6

Back twinged a bit on left side during the drop of HP # 6 with 115 so stopped stretched and went light and fast pumped and flushed, lat raises went OK.
Clse grps and PU were lite and easy
Concs and ext really hit the bi`s and tri`s nice.
This was the light day so to speak, Fri or Sat will hit weights again more weight and volume.
Looks like some interest in the upcoming meet should be fun.

[thebruce]

Nov 7th
STD OHP
Bar x10 65x10 75x10 85x10 95x10 115x10
Lat Rse
30x12
Clse grp bp
135x3 185x3 205x3 225x1 235x2x3
BW PU
BWx6x4
JM Press
103x12 103x10
Scott Crl
103x12
lite fast and easy was looking to triple 235 in clse grp but still testing that left shoulder and it hurt during the WO until I was really WU. So still a bit tentative with the full ROM(no boards)

[thebruce]

Nov 11th
SLDL/HP bar x 10 65x3 75x3 85x3 95x6x3
lat raise 30x6x3
Wde grp PU BWx6 BWx8 BWx10 BWx8
Clse Grp BP 135x3 185x3 205x3 205x7 205x5
DB tri ext 50x10 50x8
Conc Curls 50x8

Lite and fast shoulder stiff to start good to finish. High pulls good for traps and delts followed up with lat raises shoulders get hit first,clse grps were all about speed today. Cut down on amount of assistance done focus more on primary moves see what happens.

[thebruce]

Nov 12
one handed snatch
10x10 30x10
Frt Sqt
Barx3 65x3 75x3 85x3 95x3x3
SLDL 95x3x3
one leg calf raise
30x10x3
WooHoo now I am a powerlifter. Seriously gonna start this small low rep thing and just do short waves up with a view see if I can do it.Given the base I built with the tire drag etc it may be possible,if not I will go back to the tire drag stuff.
I might wrap my knees as a preventative measure.
Any suggestions to ward off the evil low back problems and knee joint issues would be appreciated.

[thebruce]

Week off, my right knee protested those piddly squats last WO mind you I did a couple of long hikes( 3 miles and 5 miles) up and down several gravel pits in the area(this does not usually aggravate my knee though)
Tried to start up some DB work went to press up 50`s shoulders protested.Sooo

LWBP
135x10 185x5 205x3 205x4 205x5 first full ROM legal grip BP since last April OK after.

Clse grp PU BWx10
Med grp PU BWx10
Wde grp PU BWx10

ly lat raise 25x8x2

cble psh dwn 70x8 90x8
scotti's 103x8x2

gonna work up that BP and see what we shall see shootin for the 275 I hit with one board in this next cycle.

Sure was fun to help out at the meet last weekend.
I gotta say I wish no one used those bench shirts I seen the bar flip back on some lifters enough I thought they were going to get hurt and some others clearly could not handle the weight above the range of motion the shirt does for you.
Not to mention you look like an escapee from a Frankenstien convention. You take a heavily muscled person who looks powerfull and put one of those things on them and they look really stupid. Oh well its all about the numbers I guess.
I started out Body Building but thought the contest look was not at all attractive and of course a lot of the things you do to get there are not at all healthy.
Enter Olympik Gym and powerlifters, hoo boy what fun not about being pretty but how much can you lift.
I loved it worked out with Dwayne Feaks Gordie Fry(sp) Bruce Markham John and Frank Carlucci Danny and Gwen Tarabalka and later Brock Haywood(AKA Bark Trainer now McLifter) etc etc.
Hit the 181's for my first contest(dropped from 215 almost croaked) then up to the 220's for a few and then 242's. While I took a few 2nds and 3rds a first never came my way. I did not care as the camaderie and support were great and I was always beating myself. (oh yeah I did win the GYM fishing tournament on George lake biggest fish of the day).
Gear Back then was a squat suit belt tensor bandages for knee wraps and some chalk.
I seen some pretty good weight moved gear free and I guess every body wore a belt and wraps to squat heavy but that was it.
Brock lifted like that last year and did real well I thought.
I ramble on as Bruce Springsteen sings I hope when I get older I won't sit around talkin about it but I probably will,(Glory Days).
See Ya

[Rehband]

Hey Bruce I love that Springsteen song,
You know I joined the weight training club at Herdman Collegiate back in Corner Brook NL. My Phys-Ed teacher was Fred Carberry (along with Terry Young was one of the powerlifting pioneers on the island). Weighing in at a whopping 110lbs of pure pink steel; I never really got much attention until the day when the boys slipped an extra set of 45's on the bar between squat sets, the rest is history. Loved the powerlifting meets back in 80-81, a set of tensor bandages lasted for about one meet; saw my first squat suit at one of Terry Young's meets in Cow Head NL.
Fred offered to teach the oly-lifts to anyone who was interested, five of us took him up on the offer and we went on to the Canada Junior Cup in Valleyfield QC (I lifted on Alexeev's platform from the 76' games). Joined the Forces in 82' and competed on and off over the years; represented Alberta at the Junior Nationals here at Nelson MacIntyre Collegiate in 85'. Competed on and off in Alberta after that and I thought that I hung up my belt for good in 93' (my wife & children had no idea that I even lifted until recently). Never looked back except I missed the comeraderie at the gym. Last year, while we were up in Inuvik got to chatting with Rob Snow at the rec centre and caught the platform fever again.

My perspective on glory days has changed a little since then:

I don't equate the three white lights with winning hardware anymore, I just say "cool I survived that one and get to lift again".


On a completely different topic there Bruce, I have to say that I am impressed with your pull-ups.

[thebruce]

You have been at this for a while Al 2 different types of lifting and still putting up some good numbers with both.
Thanks for the comment on the PU any chance we could start a PU competition??
Best of luck on Saturday.B

[Rehband]

Not a bad idea there Bruce,
A PU contest can be a real test of strength and endurance (I'm not in fighting form just yet, but I'm in). Any other takers?

My apologies for rambling earlier, but your reference to tensor wraps brought back a few memories. There was nothing quite like the sound of the sound of the elastic ripping with every rep; they held your knees together, but they didn't give you very much drive out of the hole.

[thebruce]

Apology declined I enjoyed the tale.
Nov 22 08
On advice from Harv I tried an uber high volume DB WO

DBP 50x15x3
DBR 50x20x3
DBLR 20x20x3
DBCC 25x20x3
DBTE 25x20x3

As a self confirmed stimulus junkie this was great to feed the monster,real fast real light and uber pump. Will a series of these with an increase in weight and drop in volume be possible stay tuned folks.
I have not revisited the squats et al yet as the old knee is just now returning to its usual state of aging impingment. May throw in a TD WO before I attempt another squat WO time will tell.

[Rehband]

Excellent endurance there brother,
You know I enjoy a good tale once in a while myself (back on the rock we called it "spinnin a yarn" ; a days fishing ended with many a yarn).
Cheers

[thebruce]

Nov 25th
LWBP 135x8 185x5 205x5x3
PU Clse Grp BWx8 Med Grp BWx12 Wde Grp BWx15
Lat rse 25x12,10,8
JM Press 103x8x3
Scotti's 103x15

Some speed with the BP SS with PU Lat Rse were drop setted no brks rest of the stuff went pretty fast but took a brk in between sets.
Not a WO any self respecting Pwr Lftr would do but this is the bottom of what may be a 6 week wave. May do DB WO one per week w BP WO one per week.

[Rehband]

35 pull-ups in a single session is quite respectable there Bruce (especially when you add on all of the other upper-body work).
Cheers.

[thebruce]

thx Al
Nov 29th
Wierd one
DBBP 50x15
Clse grp PU 10
LWBP 135x8 185x5 205x1 Med grp PU BWx10 LWBP 215x4 Wde grp PU BWx10 LWBP 215x2
Leftshoulder started to make some real loud crackling sounds soooo
DBBP 55x12x3
DBR 55x12x3

Ly Ltrl rse 25x8 30x10

DB Tri Ext 45x15 45x10
Conc Curl 45x12x2

Ly laterl rse 25x10

Shoulders sore but not any more than usual what the H*LL was the crackling noise???
I have overtrained my shoulders in the 2 cycles previous may need to lay off em for a bit.
Nov 30th
TD
3 rocks 100 fwd x 3 100 bckx2
2nd rock SLDL/FRT SQT x6
BW 1 leg calf raisex15

4 rocks 100 fwd x1 100bckx1 50fwd x3 50 bckx2
2nd rock SLDL/FRT SQT x8
BW 1 leg calf raisex15

2nd rock SLDL/FRT SQTx10
BW1 leg calf raisex15
5 rocks TD 50 fwd x 4, 50 bckwd x 5
TD last and it was quite a challange to complete after doing the other leg stuff first.

This was fantastic outside fresh air super good work took good breaks in between and played with dog even he was tired at the end of WO.
Leg pump was awesome cardio taxed beautifully what a great way to train