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Post by thebruce on Aug 11, 2009 13:21:14 GMT -5
Glad to have you back. Does muscle memory still apply to the over 40 club?
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Post by Rehband on Aug 14, 2009 13:02:48 GMT -5
As long as I try to lift like an over 40 lifter, the neural pathways seem to remember the motions. The iron game is no different than practicing a golf swing; always room for improvement, but can look especially ugly after a layoff. Right now, every aspect needs some attention: technique, flexibility, strength, speed, and endurance.
14 August 2009
Overhead Squat: (20kgx8: x5) Power Snatch: (20kgx5, 47kgx2: x7) Power Clean+Push Jk: (47kgx2, 57kgx2: x6) Squat: (100kgx2: x6) Bench: (70kgx5, 100kgx2: x6) Pull-ups: (BWx8:x2)
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Post by thebruce on Aug 14, 2009 15:09:04 GMT -5
BW pull ups x 8 x 2 I sense my tenure as the pull up king may come to be in jeopardy. Keep up the good work.
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Post by Rehband on Aug 15, 2009 11:01:35 GMT -5
15 August 2009
Overhead Squats: (20kgx20) Hang PSn: (52kg x2: x6) Hang PCl: (64kgx2: x6) RDL: (110kgx2:x6) Bench: (70kgx5,80kgx5, 90kgx5, 95kgx5, 100kgx2:x3)
Thanks for the encouragement there Bruce. Can't see anybody challenging your pull-up skills in the near future.
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Post by Rehband on Aug 19, 2009 12:45:14 GMT -5
19 August 2009 Snatch: (40kg x2, 50kgx2, 60kgx2, 70kgx2, 71kgx2, 72kgx2) Power Clean: ( 72kgx2:x3, 75kgx2:x3) Jk: (75kgx2, 80kgx2, 85kgx2, 86kgx2, 87kgx2, 88kgx2) Front squat: (88kgx2, 96kgx2:x6) Bench: (70x5, 80x5, 90x5, 95x5, 100x3, 100kgx2)
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Post by thebruce on Aug 19, 2009 15:54:20 GMT -5
the weights are going back up and ahh yes the venerable front squat is in the mix. Good for you Al.
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Post by Rehband on Aug 21, 2009 13:32:43 GMT -5
Thank you Bruce, not overly heavy but still having fun.
21 August 2009
Snatch: (20x3, 40x2, 45x2, 50x2, 55x2, 60x2, 61x2, 62x2, 63kg x2) Power Clean: (63x2, 70x2, 75x2, 80kg x2: x4) Jk fr Rack: (63x2, 70x2, 75x2, 85x2, 87.5x2, 90, 90, 92.5, 94kg) Squat: (60x2, 90x2, 100x2, 112kg x2:x4) Cardio: run 1km x2 (WU & cool down)
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Post by Rehband on Aug 24, 2009 16:48:08 GMT -5
24 August 2009
Overhead Squat: (20kg x10:x2, 30x10, 40x10, 50x5, 61kg x2: x4) Power Snatch: (20kgx2, 30x2, 40x2, 50x2, 61kg x2:x4) Clean: (61kg x2, 75x2, 80x2, 88kgx2:x4) C&P:(52kg x2:x8) Front Squat: (96kgx2:x8) Cardio: 1km Run cool down
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Post by Rehband on Aug 26, 2009 12:43:26 GMT -5
26 August 2009
Snatch: (20kgx3, 40x2,50x2,60x2,70x2,75,77,79,79,70,70,75,79,81,81kg) Push Press:(60kgx2, 70x2, 77kgx2:x5) Romanian Deadlift: (81kgx2, 121kgx2:x7) Cardio: Run x1km warm-up
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Post by thebruce on Aug 27, 2009 10:56:36 GMT -5
Once again you have snatched victory from the jaws of defeat. Nice RDLs too!!
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Post by Rehband on Aug 28, 2009 12:16:19 GMT -5
28 August 2009
Warmup: (Jog 1km, stretch, OHS bar x8, Drop sn bar x8, S-L sn barx8) Snatch: 40kg x2, 50x2, 60x2, 70, 77, 81kg C&J: 86kg, 90, 94, 96kg, (75kgx2 technique work) Front squat: 70kgx8, 110x2, 115x2, 120, 125kg, 70x8, 90x5, 100x6, 105kgx5:x2 Bench: 70kgx8, 90x3, 100kg x5x4, 100x2, 90x5
Thanks Bruce, but this workout really doesn't compare to stacking firewood for the winter. Cheers
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Post by thebruce on Aug 28, 2009 12:32:00 GMT -5
The weights are comin up still I see some nice C+J and front squats man you come back quick. Good for you. As for the firewood stuff I used to drag the trees out of the bush with the truck a chain and rope. Started flipping them when that was not an option and decided to do that for each load. Included it in my WO log as it is some good GPP work and or not so strongman stuff. Any way enough thread hijacking for now. Keep up the good work AL.
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Post by Rehband on Aug 28, 2009 16:44:53 GMT -5
Couldn't think of better GPP there Bruce. Back on the rock, there were some amazing lifters who trained after they finished a day of hauling nets or loading logs (especially at Terry Young's club up on the Northern Pennisula).
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Post by Rehband on Aug 31, 2009 15:15:19 GMT -5
31 August 2009
Bench: (70kg x5, 80x3, 90x3, 100x2, 105x2, 110kg, 100kg x2:x4) OHS: (20kgx8, 45kgx8:x3) Squat: (70kgx8, 84x2x7, 94kg x2x2, 100x2x3, 105x2, 110x2, 125x2,135x2, 140x2, 145x2) Power Snatch:(20x2, 42kgx2x6) PCl+ Push Jk: (42kgx2, 52kgx2x6) Press: (40kgx5, 45kgx5x4) Cardio: Run x1km PU: BWx8
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Post by McLifter on Sept 1, 2009 21:28:30 GMT -5
That's a lot of work Al plus a run afterwards.....is there a fitness test in your future? Nice Job! McLifter
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