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Post by derekspence on Aug 27, 2008 23:30:27 GMT -5
Raw Day
Bench 135x25, 135x3, 225x3, 225x3, 315x1, 365x1, 405x1 DB ext. 45lbs 60 reps. Well to completion. Hammer Rows 230x15 3 sets Rear Laterals 20lbs 3 sets of 15 fast workout since i was working with 3 other partners today. Chris Rayner worked to a 495 to three board, with lots of pop. Then I figured out his arms were not placed in the shirt properly, so I am pretty sure he will get more pop next week when we place them right!
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Post by derekspence on Aug 30, 2008 13:34:47 GMT -5
Saturday
Missed a scheduled friday.
Did testing today.
Metal Viking Deadlifter. Originally was going to order from Steve in Sask. But changed my mind, and ordered from Elitefts(was a sale) then last minute steve posts he has a sale after like 2 days after( I think). cause same day i was going to order I got and email for a quote at 150+ gst and 15 shipping from him. So I see elitefts sale, and get it form them instead. Then ordered from fts. but all in all oh well, i suck. Next time I will just order from steve if he has on hand.
warmups 15 mintues treadmill
135x10, 135x3, 225x1, 225x1, 295x1( hurt myself here while arching too hard n pulled something) Then did 365. tried suit on, easy on, did it myself, pulled 365. Very hard just to get down and grab the bar. only had the bar on the tips of my hand, and the suit just blew me right up. so I only went to 435 right after and same result. Hard to grab the bar, bending bending, then managed a good grip, bam, slammed the bar straight up again. no effort from me, just mostly from the suit.
I like it a LOT!
First impression. Suits TOO big. How am I supposed to pull with this. Put the suit on was too easy, but could not get it up the legs. Suit was a 58, so it has 28-29inch leg, my legs are 31 1/4 inch on the small leg.
Had my doubts, But METAL made me a believer!!!
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Post by derekspence on Sept 1, 2008 17:50:57 GMT -5
Easy down week. I guess.
Hill Sandbag Drags 220 feet 55lbs (mosquitos are killer)
Reverse Hypers One Mini-Band 40reps One Mini-Band plus 20lbs 20 reps Two Mini-bands 40 reps. Did not keep track of set just did the reps until i got a hundred really.
Machine Back Ext. 50,55,60,65,70lbs 20reps at each weight
45degree Hyperextension BDWT rounded 4 sets of 15 reps.
Psoas is tight and disrupting my daily living. working the back in higher reps alleviates some pain.
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Post by derekspence on Sept 3, 2008 22:29:57 GMT -5
So bench day. Been sick for about week or so. Blood pressure came down to 135/78. Yeah. But yet double ear infection defeated my again. had it the previous year as well. No partners just myself. warmups 135x10, 225x5, 225x3, 275x3, 315x3, 365xmiss(raw??? ) don't know, just did 405 raw last week. shirted up 405 in the groove easy. 455 misgrooved, 455 misgrooved. Called it quits. Shirt is getting looser. Why not because I use it a whole lot, but Scale said 328. previous comp. weight was 349.8-- lbs wow was in shock. MISTAKES I MADE, no belt, tried pre-twisting sleeves, and no experienced spotters. Since I was told a month ago to lose weight because of LDL and blood pressure, I just reduced meals 8 to 6, added more pomegranate juice, and omega 3's and got rid of milk and eggs. then added green tea and greens twice a day. I guess most of the weight i lost was water and bloat. Wasn't too motivated after misgrove's DB ext. laying- 50 no particular sets 20reps, 15, 10, 10, 12, total-67reps Barbell rows 225x5,5,8 Rear laterals 50x10, 10, 8 home P.S. ALSO PICKED UP A KAREN KLEIN DOUBLE DENIM SQUAT SUIT! NOT FOR ME THOUGH. JUST A PLUS IF I PUT TOGETHER A SOMETHING SOMETHING FOR TEENS. OR A TEAM.
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Post by Harv on Sept 3, 2008 22:53:51 GMT -5
Derek,Where are you working out?If you wanted to come out to Park West or the Leisure Center on Osborne[we train there just for a change from time to time],think we could help you.Both places have a power rack with safety pins.Trevor goes as high as 585 with just me doing the hand offs and if he gets stuck it only drops about1/2 inch and you are on the pins.Next Tuesday Sept 8 Ed from Dauphin is coming in for a workout at 7 pm at Park West so you could join us if it works for you.Dropping 20 lbs does definitely change the shirt's groove.Couple years back was training at 221 the week before the contest[Nationals] and lifted at 196 1/2.Bombed out.Lesson learned is train at the weight you lift at,or have different shirts for different body weights[which gets expensive].We may not be the most sophisticated trainers but we do bring a lot of intensity to our workouts.You just lift better with a bench crew.Need help let me know. HH
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Post by Harv on Sept 3, 2008 22:55:46 GMT -5
Correction,Tuesday is Sept 9.Offer to help is still good. HH
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Post by derekspence on Sept 4, 2008 9:41:34 GMT -5
Training at the Fermor YM/WCA, probably has the best setup for me thus far, and yeah, The Half rack there is just the right height when I let my arch down, and roll the bar away as well. We'll see, since it is a little far for me, I will discuss with wife! Far yeah right, I just work down the street from Park West Fitness.
Yeah on the other side of the coin again, Once again I am going down one more shirt size.
First ever shirt was a 62 in Rage, then 60 Rage X, now going to a 58!!! ;D
p.s. probably going to be selling The Karin Klein Double Denim Squat Suit or possibly trading for something else. Don't know if anybody would be interested here, because I don't know if anybody here is gonna compete in a Double Ply Organization. It is good for the 110 kilo lifter, and has been used once and was not the persons correct size or fit. But I will post later on in CPU forum.
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Post by Bert Merriman on Sept 5, 2008 18:24:01 GMT -5
Would be interested in suit. How much??
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Post by derekspence on Sept 5, 2008 20:18:45 GMT -5
I was asking $200. But I can barter too There Bert.
Long time no see.
Uh just phone me at home (204)254-5789.
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Post by derekspence on Sept 5, 2008 22:30:41 GMT -5
TGIF
Squats 135x10, 135x3, 225x3, 315x1, 405x1belt, Suit (straps down) 405x1, 465x1, 495x1(straps up) didn't hit depth. 495x1 again didn't hit depth. don't even have knee wraps on yet. Suit is manageable to get on by myself, still before the weight loss i couldn't get my arms up to grab the bar.
Deadlifts 225x1, 315x1, 365x1, 405x1, suited(straps down) 405x1, 465x1Straps Up+, 505x1. easy, could have down more but 9 weeks to go.
Long ways to go to my previous in gym bests. SUNDAY extra day off wife is sick. tonsillitis!
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Post by thebruce on Sept 8, 2008 14:03:13 GMT -5
Good stuff with the weight loss, how are your other health issues coing along are they lessening with the drop in weight? Getting and staying healthy makes all the other good stuff in life possible
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Post by derekspence on Sept 8, 2008 16:14:15 GMT -5
Thanks. working on getting to 308. plan on some double ply action next year. weight loss has played havoc with my bench. But the squat stays the same, and the deadlift is coming up. health issues I will consider still issues, but not as bad as they were. blood pressure has leveled, but cholestorol is going to come down. But after november, Indoor track starts again. Writing too much. Beginning to think you guys will cut me off. LOL Squats Wide Stance 135x3, 135x3, 205x2, Narrow 205x2,2,2,2,2,2,2,225x2,2,2,2,2 yeah I know overkill Did something out of Rocky today(well sort of) Remember when Mickey Tied a string to his legs, I did something similar except. Using Surgical tubing. two Strands. around the neck, then criss crossed to alternate foot. Took bar for narrow stance. Then proceeded to squat. Managed to break parallel and and keep the bar constantly over the shelf, and over the knees. I was happy. Now only to try and do this with a heavier weight. GHR's BDWTx6, plus 25lbs x6,6,6,6 Reverse Hyper 75lbs 2 sets of 12, then one of 15. Standing abs 70lbs 3 sets of 20 45 HYper 45lbs 4 sets of 6.
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Post by derekspence on Sept 10, 2008 8:12:04 GMT -5
Bert if your reading this suit won't be here until next week. If that is ok with you let me know.
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Post by derekspence on Sept 10, 2008 12:21:07 GMT -5
Oh Just bought the ACE PRO Squatter Today!!! ;D
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Post by Harv on Sept 10, 2008 19:52:22 GMT -5
Derek,Mentioned it to Bert today and he says okay. Harvey
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