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Post by McLifter on Dec 1, 2008 22:49:16 GMT -5
Nice work "Cardio King". Fresh air and puppies always is a good thing! Not those puppies McLifter
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Post by thebruce on Dec 3, 2008 10:47:44 GMT -5
I believe I will change my training focus somewhat. I have now decided to become a fitness model. Any body know where I can get a discount on body hair removal? Dec 2 2008 LWBP 135 x 10 155x3 185x3x5 all for total speed kept it light to give shoulders a break Clse grp BP 185x3 x3 again lots of speed. Clse grp 185x6 175x6 165x6 drop setted to pump tri's cable psh dwn 90x10 Stnd plt rse 25 x 3(stopped shoulder complained) Ly lat raise 20x15x2 no problem light and good pump DB Rows 50x10 75x8 95x6x3 all gripped and ripped worked up fast with little breaks PU med grp BWx6 clse grp BWx8 Done Done and I'm on to the next one (FOO FIGHTERS) Oh yeah did 3 light sets of 3 pwr cln frt press with 95 pounds just to play with it. Not very focused this WO here I have drafted a nice cycle using DB's and BB excersizes but my shoulders seem to have other plans
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Post by thebruce on Dec 8, 2008 17:02:00 GMT -5
Dec 6th Frt Sqt Barx10 95x3x3 SLDL Barx10 95x3x3 Pwr Cln/OHP barx3 95x3x3
Just a little foolin around to WU the work with 25s on the bar felt good as far as ROM did not drop bar down on shoulders for press as depth was an issue(sore shoulders). Left knee OK today last time it had flared up a bit after those sqts. Can not figure out why Rock Sqts would not hurt knee when Frt Sqts w bar do. Unless of course it is that I am doing the Rock Sqts after TD and am really WU???
DBR 50x10 75x8 95x6x3 BW PU clsex10 medx10 wdex10 ly lat raise 20x10 25x10x2 cble psh down 70x10 90x10x2
Tried some floor press but shoulders complained so left out the pressing for today.
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Post by Rehband on Dec 8, 2008 17:30:44 GMT -5
Hey Bruce,
Quite the workout you have on the go there. I'm not too familiar with rock squats, but I've done a couple of front squats over the years. When you do rock squats there Bruce where is the majority of the mass resting ?(high, low, forward, or back). What part of your feet do you feel the pressure (toes, heels,arch, or combination)?
Front squats can be a bit of a balancing act and there may be a few tricks to moving the mass around to your advantage. One trick is to hitch a set of straps to the bar (at a comfortable grip width) rest the bar on your shoulders and hold the straps where it feels most comfortable. This gives you a little more flexibility in positioning the bar on your shoulders (i.e. not limited by wrist/shoulder ROM; gives you the ability to adjust the bar position by moving your elbows during the lift) . Another question, are you wearing squat shoes (workboots or something similar)? this will probably place your knees in a much stronger position.
Cheers, Al
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Post by thebruce on Dec 9, 2008 15:08:15 GMT -5
Hi Al thanks for the response. Rock Squats rock is held up high on chest under chin with weight supported by both hands palms up elbows bent forearms pointing up. I drop down into a full squat heels about shoulder width and toes pointing out. sit back pretty good with the weight to keep it on my chest and I am wearing some good hiking boots with lug soles and a 5/8 inch heel. Frt Sqt bar rests on shoulders arms cross over bar elbows parallel to floor hands palms down to hold bar. I drop down into a full sqt position heels about shoulder width and toes point out. More trouble sitting back with the weight. I am wearing some old sandals with an aggressive tread bottom but not much heel. Usually feel it in heels coming out of the bottom and then more on the toes as I come up. This applies to both types of squats. Although the Rock Squats are easier to keep planted and I have less tendancy to go forward. So I will wear the boots for the Frt Squats and see if that helps. I should try the straps idea also as I would like to eventually get to where I can do a clean and press or jerk again.
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Post by Rehband on Dec 9, 2008 18:32:07 GMT -5
Sounds like you're on the right track there Bruce, If most of us could have the wrist flexibility of a 19-year old, it would just be a matter of moving the elbows up or down slightly to move the centre of balance to its optimum (centre of the feet, but favouring your heels slightly). The strap trick is one way to relive those glory days. Here's a link that Brock posted back in May (just watch the elbows throughout the lift): www.youtube.com/watch?v=FiLWGaBZdAs
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Post by McLifter on Dec 9, 2008 21:44:46 GMT -5
www.jackalsgym.com/Bruce, check out the intro on the Jackal's website. BIG Brad Gillingham is using some straps for his front squats. It looked like a good idea to me. Brock
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Post by thebruce on Dec 10, 2008 12:51:12 GMT -5
Dec 9th more of the same SLDL/CLN/OHP/FRTSQT Barx10 65x5 95x3x3 Did the 4 lifts consecutivly for the reps indicated short break in between. Wore the boots that helped THX Al. Racked and crossed hands for the frt sqts though will try the straps next time. PU Clse BWx8 Med BWx8 Wde BWx8 Used a straight bar for med and wde PU as the index and middle fingers as well as the forearm muscles are complaining straight bar moves the grip load out to rung and pinky fingers and diffrent muscles in forearms. Will vary as required. BP wde grip elbows out pulling the bar apart. Bar x 10 95 x 3x3 with out pulling the bar apart my shoulders hurt to much to even do the bar. LWBP false grip elbows tucked 2 boards 185x3x5 paused and popped off fast no problem. Back to boards? Elbows tucked? False grip? Maybe I should lay off everything but the first stuff SLDL/Cln/OHP/FRTSQT for a cycle and see where it goes and give my upper body a break? Still willing to pursue a late blooming carrer as a fitness model,whaddya think should I hold my gut up with one hand or 2 during underwear ad photo shoots??? ;D
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Post by thebruce on Dec 10, 2008 13:58:23 GMT -5
hey McLifter Gilligham using some modified straps there Kilted thrower using standard straps on the bar holding the long ends didja ever try any? Oh yeah Gillingham doing FRT SQTS w 3 plates a side most of us back at OLYPIK could do that for reps(I know Glory days again)
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Post by thebruce on Dec 15, 2008 17:16:44 GMT -5
Dec 13th Frt Sqts (wore boots and used straps thx( Al and Brock) Barx10 95x5x3 Lots of tater cuff stuff Ly lateral raise 20x10 25x10x2 Pull over Press 123x8 143x5x3 Pull Up Clse grp. BWx6x3 BDEE BDEE thats all folks (PORKY PIG) taking it easy tryin to let some sore shoulders heal while working Frt Sqts into the mix. Gotta say even squatting as light as 95 pounds is a treat,legs felt good knees were OK the boots are the way to go. As well the straps man what a great idea.I hit a big hike after my indoors WO enjoyed the woods and of course the pooch was delighted. I think the hike helps to flush the legs out and keep a guy limber.
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Post by thebruce on Dec 16, 2008 18:41:56 GMT -5
DEC 16 Tater cuff stuff 4 diffrent moves SS with Lying Lateral raises 20x8 25x8 27.5x8x3 Frt Sqts Barx10 95x5x5 2bd BP legal width and grip Barx10 135x5 185x5 all popped of real fast and hard PU wde grp BWx6x3 Another lite and fast bit more volume then last one. Gonna work it up slowly AGAIN!!!!!!!!!!!
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Post by thebruce on Dec 23, 2008 18:24:20 GMT -5
Dec 2oth Lottsa tater cuff stuff before during and after each excersize. Ly Lateral raise 20x6 27.5x6 30x6x3 Frt Sqt barx 10 95x5 105x3x3 Pull over press 103x8 123x5 153x3 153x4 153x5 Clse grp PU BWx6 BWx8x3 Justa lettle beet more than last time muchacho!!!!! Still liken the squats Gotta hold back cause I wanna do more but I hope with the slow climb I will get up to enough weight to have a training effect. Shoulders are liken this low volume stuff.
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Post by thebruce on Dec 29, 2008 10:23:43 GMT -5
Dec 27th Unplanned week off life gets busy sometimes. Anyway. Tater Cuff Stuff before during and after most excersizes. Lyin Lateral raise 20x8 25x8x3 Frt squat Barx10 95x5 115x5 115x3 stopped here as left knee hurt on last 2 reps inside of knee right under patella. Need to get some sleeves or wraps.Right knee usually the wanky one and I had 2 patella sleeves on it. One is tight enough to give support the other more for heat. 2 bd BP legal width Bar x10 135x8 185x5 205x3x5 2bd bp clse grp 185x6x3 PU wde grp BWx10x4 PU clse grp palms facing BWx3x3 All reps super strict form and good speed. Higher volume really felt it. Hope you all had a safe and happy holiday wishing you PR's and injury free WO's in the new year.
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Post by thebruce on Dec 31, 2008 13:48:04 GMT -5
Dec 30th Lyin lateral raise 20x10 25x10 2bd bp barx10 135x10 185x5 185x10 205x8 205x6 All fast and popped off hard Clse grp 2 bd bp 155x10x2 fast continous tension no lock out till complete DBR 50x10 75x10 95x10x2 gripprd and ripped fast and with good ROM. Lottsa tater cuff stuf BDA happy New year
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Post by Rehband on Dec 31, 2008 19:47:31 GMT -5
Lots of volume to finish off a very productive year; been quite the journey down the comeback trail so far. Cheers, Al
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