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Post by Harv on Oct 3, 2008 1:45:25 GMT -5
Weight 216.5 in gym clothes[around212.5 actual]
Bench
bar x6 2 sets
135x5 2 sets
185 x1
225x1
245x1
shirt
315x2 no touch
345x2 no touch
380 x1 no touch
380x1 miss
380x1 miss
405x1 miss
405 x1 touched but missed
Finally touched in shirt but just too beat up to finish the lift.Felt tired today so not bad[405 would be IPF world record in "old folks" class 3].Still think that in losing weight touching will come without any further work.Bombed in Moose Jaw a couple weeks ago by not touching so my theory is still in the development stages.
Off to Perkin's,Bert came along as he did hand offs today.We actually spend more time at Perkins discussing WORLD EVENTS than in the gym .Mellonhead did two singles with 550 and is probably 6 pounds over from the 242 class.Think Bert will lift in November and I guarantee there will be new Canadian records set in the Masters 3 squat and dead lift by Bert not me.I put this in just to make him come out and lift.He torn his triceps off his arm about a year ago so benching is not really possible.. I hope to put a few more pounds on the bench record in November as well.
Mellonhead finished the post workout brunch by eating a pound of whipped butter.This is a first.
Harvey
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Post by McLifter on Oct 3, 2008 20:51:15 GMT -5
Harv! Why don't you start a workout log? I've moved this to the Training Board just in case you will be a regular contributor to the training woes. I think having your workouts posted being an Elderly 3 and all would be an inspiration to us younger and dumber lifters.
Brock
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Post by thebruce on Oct 7, 2008 9:49:52 GMT -5
I agree Harv share your experience and your training path with us.
the bruce
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Post by Harv on Oct 7, 2008 23:19:24 GMT -5
Bench 7 pm,weigh 215 1/2 [gym clothes] around 211 1/2 actual
Bar x10 2 sets
135x5 2 sets
185x3
225x1
245x1
shirt
325x2 no touch
355x2 no touch
385x1 no touch
385x1 no touch [very easy]
385x1 no touch [very close]
done
I also do raw 3 boards on Sundays
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Post by thebruce on Oct 9, 2008 11:29:52 GMT -5
So you warm up without the shirt and then hit some high end doubles and singles.
I would like to see what your 3 board WO looks like and any assistance work you do.
How is the squat and DL coming what does that look like in terms of your training?
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Post by Harvs Bench on Oct 9, 2008 13:42:30 GMT -5
The doubles at 325 and 355 in the last workout are just to warm up and to jack up the shirt.Could do more the only hard thing I do is the 3 singles at 385.Never a down set as I said before.Still trying to get the touch but have about 10 pounds to lose so it should solve itself.I may look like an idiot in November if this does not work out.
Sundays I train by myself and basically train at the same time that we lift locally in contests.Normally train at 7pm and I have found I just cannot go into a contest and lift in the early morning if all my training has been at night.I do not like training early in the morning but I have to do it.
3 boards is nothing more than a warm up and then 3 singles.I try to do 5 pounds more each week.In shirt benching it is about 10 minutes between singles and raw about 5 minutes.Honestly just do these for fun and trying to improve the set.
Squats and dead lifts still too pathetic to talk about,honestly.
HH
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Post by Harvs bench on Oct 9, 2008 16:45:13 GMT -5
You asked about assistance exercises.For this routine there are none.Just once a week shirt 3 singles and raw once a week 3 singles.Do a fair amount of stretching but because am at the high end of 1 rep max it wouldn't add much.Hate to say it but my age is a factor.I should add that in the last meet in Moose Jaw I spoke with George Reid ,who benched an easy 185 kilos in Masters 3 [90 kilo]and gave 190 a good try, does every exercise under the sun and he is the same age as me.
I guess everybody does what works for them.
Harv
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Post by thebruce on Oct 14, 2008 11:56:47 GMT -5
Thanks for sharing,yeah I have made adjustments due to the age thing. I came to powerlifting after years of Body building and I still try to catch a pump most WO`s,so do some rather fast paced assistance work. I find I can not go heavy with out being really well warmed up and into it mentally.
I have cut the drop set,more juice for assistance work. Keeping the focus from 5 to 1 rep and hoping to hell my shoulder keeps healing.I am not doing any lower body work with the bar at all. May give it a go soon any advice for me there would be appreciated.
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Post by Harv on Oct 14, 2008 22:27:02 GMT -5
Weigh in 218 in gym clothes[actual 214]
Bench
bar x10 2 sets
135 x5 2 sets
185 x 3
225 x 1
245 x 1
shirt
325 x 2 easy/touch
365 x 2 easy/no touch
390 x 1 easy/no touch
390 x 1 very easy/no touch
390 x 1 very easy/no touch
Totals 21 working reps
3 sets barbell curls very light
Coming down with flu so jacked up the shirt big time
The more I tinker with the shirt the more I seem to get out of it.
Ordered a super duper Katana.
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Post by Harv on Oct 14, 2008 22:39:01 GMT -5
Typo, never did touch with 325.
HH
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Post by Harv on Oct 14, 2008 23:53:16 GMT -5
Bruce,If you have a bad shoulder I don't think tire flips,rock dead lifts and rock squats are doing your shoulders much good.When you do them are you not putting a lot of stress on the rotator cuff?Have you done Zercher squats,I think they would be a good substitute for all three.
If your shoulders are a problem stick to boards as there is nothing special about full range benching except that they are hard on the shoulders.
Stay strong Harv
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Post by thebruce on Oct 15, 2008 8:50:15 GMT -5
Tire flips do strain the front delts,noticable if I do them close to a BP day. Aside from getting a kick out of this style of training I am doing it to train lower body because I have not been able to do any DL or squat. I find the work to be fantastic for overall conditioning I get to really let the bad guy out of the basement(my euphimism for releasing my aggression) and I seem to be stronger overall as a result.
While I miss DL and squat especially squat low back and right knee flare up unmanagably if I train these lifts. While the rock drills are hard the are not heavy 1st rock maybe 40 pounds second maybe 60 and my tire is little 4 footer maybe 250 300 pounds. I hope that with this type of training I may be able to strengthen my core,legs and cardio with the possibility of this carrying over in being able to squat and DL again.
I can front squat a bit like a plate and a half for triples but the Knee hurts for days. And SLDL with lite weights helps back heavier than 100 pounds starts to hurt. I am probably pooched for DL and squat but still carry on.
Thanks for asking Harv and for the advice I am going to do 2 more 1 board WO then try a little DB stuff again after a week off.
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