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Post by derekspence on Dec 14, 2008 21:22:00 GMT -5
Sunday
CGBP barx30 135x3, 135x3,(warmups)
245x3, 9 sets all close grip- last set added doubled red bands behind the back.
DB ext 60x8, 65x8, 70x6, 70x6
Pulldowns 100x10 130x10, 160x10
Hammer rows 110x12 for 2 sets
(Prehab/Rehab) Then Elbows up High Hammer Rows 35lbsx50
halberts 10lbs x 15, 15lbs x 15
rotator cuff work 17.5lbs 3 sets of 10 in/out/forward
was also playing around with wrapping the knees today. Most styles of wrapping did not make full use of the 2 meters of material.
So looks like only two wrap styles would suit me, both actually give some good rebound. Both styles used were heavy around the back of the knee. with a lot of pull on top of the knee cap
This Sucks. Just Going through the ranking listings. I am pretty much the heaviest SHW out there(for Canada that is). Why Does this happen to me, d**n that weight gainer. anyways just kidding, pretty sure there is one out there who out weighs me!!! ;D
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Post by derekspence on Dec 15, 2008 23:43:10 GMT -5
For bleep n bleep sakes. Fell down the stairs today at the Y on Fermor. How it goes was not wearing my glasses and they were fogged, so I took them off. i was going down to the mens locker area, and well, My depth perception is way off with no glasses on. So In going down, I was 3 steps away from the bottom of the stairs and took a tumble, hurting my hips and shoulders. pain in both legs down to the front of the knees, and then stiff left shoulder/trap, and the right shoulder pain, which inhibited my squatting today. Yes I still worked out. Squats 135x7, 135x5, 225x6, 315x3, 405x3, at each weight my right shoulder had a hard time supporting weight, was going to suit up with bottoms today. and thought no, shoulder does not wanna take. 2" Deficit deadlift plus Weightlifting shoes 135x3, 135x3, 225x3, 315x3, 405x3, 455x3 GHR BDWT x15, 10, 8, 3 (minute rest between sets) Reverse Hyper Green Bands x10, 10, 12 (too much pain in the legs and left hip, not to mention shoulders again) argh. darn darn darn.
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Post by derekspence on Dec 17, 2008 23:46:51 GMT -5
ME bench
My Daughters Christmas Concert was good. Got to see her dance in public.
Wee.
Reverse Band Setup- -135 at bottom of lift- Green Bands. with my arms being long enough, I get the full weight at the top.
225x5, 315x5, 405x3, 455x1, 475x1, 485x1, 495x1, 500x1, jumped to high here 515x0, ( however Managed to get it off my chest, just could not make it past sticking point about 4-5 inches off chest. FLAT bench Tonight, down to sternum with pauses. Down sets 315x6(sluggish) 225x12, 135x12
Schwabs 135x12, 185x10, 185x11
Hammer rows 135x15 for 2 sets then one set for 8
Rear Laterals 40x10, 40x10, 40x8
Hammer Curls 50x10, 50x10, 30x15
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Post by derekspence on Dec 18, 2008 23:39:43 GMT -5
sled drags
200 feet forward 200 feet back
156lbs total with sled. wind chill was bad!!
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Post by derekspence on Dec 19, 2008 23:59:13 GMT -5
Ha ha
Squats (shoulder has been pretty good since my little mishap) to 16 in box. Single Ply Briefs warm up 135x5, 135x3, 225x3, 315x3, worksets 440lbs 10 sets of doubles. Was working towards my usual 12 sets, however I lost count at nine. so I had to stop.
Seated good mornings 135x15, 185x12, 225x6(hips cramped up)
GHR Bdwt Plus Red Bands X 1set of 13, 1x8, 1x3( failed hard) went all out on the first set, and hard As I could second set.
Standing Abs Purple Bands 3sets of 25
Side Bends 50lbsx15 2sets Stability Ball Knee Roll ups 3 sets of 10 Bosu ball and Stability Ball roll outs 2 sets of 10. Dead as a skunk hit by a semi. Abs feel good.
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Post by McLifter on Dec 20, 2008 15:34:52 GMT -5
I thought I felt the earth shake last week. ;D I gather you are doing better. Take it easy there big guy! You don't need to add to the injuries with accidents too.
McLifter
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Post by derekspence on Dec 21, 2008 21:53:56 GMT -5
yes The earth trembled. for the rest of my workouts of this year will be held in Thompson, Manitoba.
Bench will not be doing Manitoba Provincials next year Last DE Flat Bench Week w/ straight weight. 135x12, 135x3 (work) 265x3 7 sets
DB ext 80x6, 80x8(elbows clicking to much today!!) Dips(machine) 270x20 380x10
Bent Barbell Rows 135x10, 225x10, 245x5, 265x5
Rear Laterals 40x15, 12, 8
Hammer Curls 50x10, 10, 8
Rehab/Prehab internal rotations 17.5 x20
Halberts 17.5 x15 2 sets.
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Post by derek on Dec 25, 2008 23:55:52 GMT -5
cold cold cold, only been pulling sled so far, will be lifting tommorow with my old workout partner tommorow. and just for bruce, i will go an slap glenny upside the head. our little bald friend bruce!
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Post by derekspence on Jan 11, 2009 1:35:35 GMT -5
Been on the back burner since the 26th, Worked out in thompson once, and well, jumped off the wagon, and went backwards.
Anyways, in the workout I managed to do a 500 triple to a 3 boards level. in the bench.
then managed only 550 off the floor in the deadlift.
just tryin to decide what to do as of yet.
I want to throw, I want to Power lift, and I wanna make another crack at a strongman contest again. Just in a slump too, no motivation.
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Post by McLifter on Jan 11, 2009 14:29:39 GMT -5
Once you pick something to focus on and stick with it you will achieve your goals. Right now you need to decide. You could be tops in whatever you choose.
Brock
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Post by thebruce on Jan 12, 2009 13:35:28 GMT -5
What do you like the most?? What kind of training are the most motivated to do?? And of course what are you the best at?? Just curious you seem like a strong man with a lot of potential. Bruce
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Post by derekspence on Jan 13, 2009 11:43:02 GMT -5
Thing is. I like to RUN, JUMP, THROW, and Lift heavy objects from the ground, and such. I like to do it all. But, my body tells me to not do it all at the same time. Each sport to me is all year round.
I am a 12 year old 350lbs male in a 30 year old body. What can I say!!!
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Post by McLifter on Jan 13, 2009 21:43:07 GMT -5
With the proper cycling of your training and picking your contests you will hit your prime in 10 - 15 years. Especially with the Powerlifting.
McLifter
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Post by derekspence on Jan 18, 2009 9:57:27 GMT -5
Haven't been doing squat or deadlift lately. My PC has not been in agreement with me due to the cold weather we have had.
Only done speed bench in last two weeks.
Today 7am
Warmup
Bench 10 sets of 225lbs 3 reps each 45 sec rest
Barbell Triceps ext. 95x20, 115x 12, 135x7(CGBP) 135x20
CABLE ROW MED. Grip 160x20, 180x10, 220x7
Rear Laterals 45x8, 8, 8
DB Curls 30x20, 40x15, 50x8
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