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Post by thebruce on Jan 19, 2009 12:49:39 GMT -5
OK so I caught the new thread fever. ;D Jan 17th 2009 Tire drag 3 rocks 50 fwd 50 bckwd x 4 Rock squat small rock x 10 SLDL small rockx10 4 rocks 100 fwd 100 bckwd x 2 Sqt big rock x 10 SLDL big rock x 10 5 rocks 50 fwd 50 bckwd x 4 Sqt big rockx10 SLDL big rockx10 1 Leg calf raise x20,15,8 drop setted non stop Killer cardio killer pump killer WO great day to be outside Jan 18 2009 I started Patrick Nymans Prilipin Bench program again today. Using a 275 BP max and 255 close grip max as starting points I will follow the prescribed 6 week cycle. WU TCSx10 LLR 20x10 PU clse grp palms in BWx6 2 BDS LWBP feet on the floor all reps paused 135x10 185x3 205x1 225x1 235x1 245x2x3 TCSx10 JMP 103x8x3 OHP barx10 65x10 stopped shoulder complained PU clse grp palms in BWx8 PU clse grp palms out BWx8 PU wde grp palms out BWx12 one arm Tate press 25x20 25x15 alt arm drop set no stop TCSx10 Tater cuff stuff TCS consists of lyin side L raises seated L flys standing L pulls on a band and 10 pound lateral plate raises. Doing these BDA the WO helps the shoulders. May have to do some OHP on a seperate day or limit my shoulder WO to Lyin lateral raises LLR. All the bench reps were paused and all popped off real well. Both feet flat on the floor and a legal width full grip. Previously I had my feet up on a box and usually used a false grip. Should I run through this 6 weeks on the 2 boards?? I have done 6 progressivly heavier 2 board BP WO's(no pauses and feet up on a box) and had thought to drop to one board for the next cycle,then if that held mix up some 2 1 BD and full ROM WO's to see how the shoulders hold out. What say you lifters of great weight?
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Post by McLifter on Jan 19, 2009 18:44:09 GMT -5
Do you have 3 boards and a 1 board? If you do................why not do two weeks at the #3 Board, two weeks at the #2 Board and the last two weeks on the single board? That way you are working the different ranges and not getting stale on any one level. On a different note, I may need a decoder ring for your abbreviations. Could you enlighten me please? McLifter ;D
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Post by thebruce on Jan 20, 2009 13:44:18 GMT -5
TCS tater cuff stuff LLR lyin lateral raise SLDL stiff legged deadlift WU warm up PU pull up LWBP legal width bench press JMP Jim Blakey press OHP over head press WO work out BDA before during after BD board Any I missed point em out please. I have the boards you mentioned.Never used 3 seems a bit to high,but I could try it. I am doing boards to take some strain off the shoulder joint more than train that particular range of movement. Anyway my tri's have benifited a great deal from the close grip board stuff. I may give the 1,2, 3 board thing a try. Would there be any benifit to mixing it up randomly?? Jan 20 2009 Frt SQT(front squat) barx10 95x3 135x3x3 SLDL barx10 65x3 90x3 110x3 1 leg calf raise BWx15 bw+25x10x2 Snuck in this little WO before a dental appt this morning,creepin up slowly.
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Post by thebruce on Jan 22, 2009 11:59:42 GMT -5
JAN 21 09 WU Tater Cuff stuffx10 Lyin lateral raise 20x10 PU clse grp palms in BWx6
LWBP barx10 135x10 185x3 205x3 225x3 Full Grip legal width feet flat on the floor and full ROM paused all the triples All popped of real nice,my thanks to my son Alex who spotted for me. Spotters help with confidence hope he's around as the numbers go up. DBR 50x10 75x10 95x6 105x6x2 LLR 25x10x2 Dumbell Tricep Extensions 45x10x3 PU close grip palms in BWX6 Iced my right shoulder after BP and after WO Will dial back the assistance as the weight goes up
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Post by McLifter on Jan 22, 2009 21:58:22 GMT -5
SEE! Teenagers are good for some things. Has that boy caught the iron bug yet?
McLifter
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Post by thebruce on Jan 23, 2009 11:51:06 GMT -5
He has had a few WO that will hopefully lead to more. Jan 22 09 Tire Drag 3 rocks 100 steps FWD 100 steps BCKWDx2 small rock sqtx10 Small rock SLDLx10 4 rocks 100 steps FWD 100 steps BCKWDx2 big rock SQTx10 small rock SLDLx10 5 rocks 100 steps FWD 100 steps BCKWDx2 big rock SQTx10 small rock SQTx10 1 leg calf raise BWX15,10,10 alternate drop set no break Spilt 2 loads of fire wood in between sets. Excellent WO, anybody wanting to jack thier metabolism this is one way to really do it while still using our favorite thing moving weight!!!!
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Post by Ed on Jan 24, 2009 12:25:58 GMT -5
Looks like your workouts are going great. I would have to agree with Brock on the board rotation I think at 6weeks you would get stale. One thing I have tried at the end of a board WO was to start with 1 board do a bunch of reps have my partner switch to a 2 board do a bunch more than switch to a 3board for a bunch more all in the same set. That really gets the blood in there. The Prilipin program you are doing sounds interesting do you have a link to it? Good luck with the training, I hope to see you at the meet.
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Post by thebruce on Jan 26, 2009 12:40:40 GMT -5
Ed GooglePatrick Nyman Prilipin Bench Program and you should get it. Thanks for the ascending boards set idea it fits my stimulus junkie needs to a TEE.I will give it a try soon. I dropped the Nyman stuff for now as Harv dropped the glove for me to try and compete. So rather than stay on my Prilipin cycle I have been doing some legal bench to see if I can do a legal lift with any weight.While the numbers he is suggesting are right on the money they are not competetive for a guy of my prodigious weight the point being to help my focus and have some fun benching at a contest.So far so good. Jan 25 09 TCSx10 LLR 20x10 PU cls grp BW palms in x6
LWBP barx10 95x5x2 135x5 all paused185x3 205x1225x1 235x1 245x1 255x1 then 255x1x2 touch and go. Plan was for 3 paused at 255 did not go but the single was OK
LLR 30x10x2
DBR 50x10 75x10 95x8 115x6x2
Cble psh dwn 50x10 70x10 90x10
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Post by McLifter on Jan 26, 2009 19:00:11 GMT -5
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Post by Ed on Jan 27, 2009 15:51:55 GMT -5
Thanks for the info guys.
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Post by Harv on Feb 2, 2009 0:14:58 GMT -5
Hi Bruce Were you going to bench next Sunday?Seems you are ready to start,and everybody will be supporting you no matter what you lift. Don't mean to put you on the spot,but I am. Harv
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Post by thebruce on Feb 2, 2009 11:43:34 GMT -5
I was away from my office for 5 days so have not been on line. Jan 28 09 Frt Sqt barx10 95x10 135x3x3 Clse grp BP 2 bds 135x10 185x6x3 PU WDE palms out BWx8x3 Feb 1st LWBP 135x10 185x3 205x1 225x1 235x1 245x1 255x1 255x2x3 All touch and go Clse grp BP 2 bds 205x6 1 bd 205x6 2bd 205x6 PU WDE palms out BWx10 BWx12x3 Shoulders feel fine today should have done some pause work but I had it in my wee small brain I hadda triple 255 it did not go but the result is the doubles you see here. I am still doing TCS and LLR as WU BDA BP but they are just that warm up excersizes not work sets. ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D
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Post by thebruce on Feb 3, 2009 14:52:26 GMT -5
Feb 2 09 SLDL barx10 95x3 115x3x3 barx10
FRT SQT barx10 95x3 135x6 135x8 135x6
1 leg calf raise BWx10 bw+25x10 BW+35x10 offa block holdin a plate on the side bein worked.
Most Frt Sqt in years hopin to get up to plate and a half for work sets soon. I stretch the lumbar spine out in between each set but so far so good. The knees are holdin out good wearing the boots and patella sleeves. It sure is nice to able to squat a bit. It is the exercise I missed the most after I blew my back. I have mixed feelings about lifting this Sunday. While just being challenged to do so by Harvey has helped me to improve in that I did some legal benches for the first time since Brock got me started back at it 2 years ago. However I would like to at least be over the 300 mark before I step back on the platform. I have competed before several meets and I never broke 300 in a contest in BP. Pretty bad for a guy who finished up in the 242's but hey thats the way it is. I will break 300 in the 242's no shirt. Then we will see maybe I can even do better or join the gear guys and fend off some further shoulder grief. Oh how I love to ramble thanks for reading. thebruce
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Post by HARV on Feb 3, 2009 15:14:01 GMT -5
Hi Bruce, I will not bug you any more as I know I was getting to be a pain.Sunday if you do come out,why not try something after the contest and make it your first unofficial bench.I'll hand off and Brock will judge. HARV
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Post by thebruce on Feb 3, 2009 17:05:33 GMT -5
Harv you were not a pain at all I appreciate the suggestions advice and support. It has helped.THX Bruce
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