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Post by McLifter on Feb 3, 2009 23:22:44 GMT -5
Again buddy that's some good solid work there. Nice effort! It will come with time and determination.
Brock
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Post by thebruce on Feb 5, 2009 16:44:33 GMT -5
Thanks for the encouragement Brock. Feb4 09 SLDL barx10 95x3x2 FRT SQT 95x3 135x3x3 Just needed to hit it again a little bit felt good
Close Grip BP 2 bds 135x10 185x3 205x3 225x3x5 All unloaded onto board at the bottom for a double pause.
PU wide grip BWx8 BWx10x3
DID TCSx10 for a WU prior to BP
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Post by thebruce on Feb 9, 2009 12:04:59 GMT -5
Missed the meet on the weekend.I was out in the White shell attending a sweatlodge ceremony,something I have needed badly for a while. One of my teachers called me and asked me to come. Funny how those people(Elders) know stuff about me even if I am not telling them about it. Anyway hope it went well and I am looking forward to hearing all about it on our next ice fishing trip Brock.(Soon Man SOON) Feb 7th 09 Started the Nymans Bench program over again. TCSx10 LLR 20x10 PU wde BWx6 These are just WU excersizes LWBP 135x6 185x3 205x3 225x3 245x2x3 all paused. DBR 75x8 95x6x3 JMP 103x8x2 POP 103x10 1 arm cable push down 25x10 25x16
Good WO,prescribed is 6 weeks of 2 WO a week one heavy LWBP and one moderate close grip with diffrent assistance work. The right shoulder is still sore after the above but it is recovering in between WO so this pattern seems to be OK for now.
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Post by thebruce on Feb 10, 2009 10:06:11 GMT -5
Feb 9 09 SLDL barx10 95x3 135x3x3 Frt Sqt 95x10 135x3 155x3x3 ! leg calf raise BWx12 25x12 35x12 Weight was easy will see lf low back tolerates the jump. Stretched the lumbar spine before and after each set. I gotta start doing reverse hypers I never remember them. Should they be a WU prior to the other stuff or worked in? ?
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Post by thebruce on Feb 17, 2009 13:06:01 GMT -5
FEB 12 Clse Grp BP 2 BDS 135x10 185x3 205x3 210x3x5 all paused PU WDE GRP BWX8 BWx10x2 BWx8
Did some FRT SQTS prior for a WU nothin like em to stretch out the back and legs.
Feb 15th LWBP 135x6 185x3 205x3 220x3x5 all paused PU CLSE GRP BWx6 BWx8 BWx6
Time to dial back in the assistance work I have laid off it for a few WO now.
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Post by thebruce on Feb 17, 2009 13:07:33 GMT -5
FEB 12 Clse Grp BP 2 BDS 135x10 185x3 205x3 210x3x5 all paused PU WDE GRP BWX8 BWx10x2 BWx8
Did some FRT SQTS prior for a WU nothin like em to stretch out the back and legs.
Feb 15th LWBP 135x6 185x3 205x3 220x3x5 all paused PU CLSE GRP BWx6 BWx8 BWx6
Time to dial back in the assistance work I have laid off it for a couple WO now.
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Post by McLifter on Feb 17, 2009 21:43:23 GMT -5
Ahhh, the ol' KISS principle. It works! Things are looking good there Meester. I don't have fish but my hands smelled like one when I got home I think I have contracted a cold from our beautiful afternoon on the lake. McLifter
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Post by thebruce on Feb 19, 2009 11:21:28 GMT -5
Hey Broccoli I was alittle wheezy after my 2 sled pulls in the cold air but I chewed up some wee kay got a good sleep and I am fine. Feb 17 09 Did some lite SLDL calf raises and frt sqt just as a WU TCSx10 LLR 20 x10 PU wde grp BWx8
Clse grp BP 2 bds 135x6 185x3 205x3 215x3x5 all paused and drove up fast. PU wde grp BWx10,12,10 DB tricep extensions 45x15,10 LLR 25x15,10 Back tricep and shoulders all pumped up after this high rep stuff. The Nyman WO calls for face pulls and Hammer curls on this day but I did the ole PU again instead. I do not like face pulls never seem to get much outta them,I do like the hammers though so next time.
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Post by Ed on Feb 19, 2009 17:46:25 GMT -5
Nice work Bruce. I also found that face pulls didn't do anything for me.
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Post by McLifter on Feb 19, 2009 22:17:06 GMT -5
What I noticed with the face pulls was that it took high reps with a light to moderate weight. I concentrated on squeezing the shoulder blades together and I could really feel the smaller muscles in the upper back fatigue quickly. Therefore, I concluded it was working.
I think it is one of those extra exercises that helps to address a particular issue. I can see it helping with the stabilizing of the bar during the bench and the drive out of the hole.
McLifter
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Post by thebruce on Feb 20, 2009 12:14:47 GMT -5
THX Guys I think the pull ups must work the same muscles especially if you can pull your chest to the bar for the first couple of reps. Quite a feat for a heavy guy. I get the idea of hitting those small muscles or working the contraction of the upper back to increase stability and power outta the hole. I just do not feel the face pulls light or moderate. Feb 19 09 TD 4 rocks 50 fwd 50 back 100 forward 100 back 50 fwd. FRT SQTS Big Rock x10 SLDL Big Rockx10 TD 4 rocks 100fwd 100 bckx2 50 fwd FRT SQTS Big Rockx10 SLDL Big Rockx10 TD 5 rocks 100 fwd 100 backx2 50 fwd FRT SQTS Big Rockx10 SLDL Big Rockx10 Best yet 2 sets at 4 rocks 1 at 5 added 50 steps and all other stuff done with the big rock. Man I almost passed out once but I sure as HE** let the bad guy outta the basement. MY last pulling day was out on the lake last Sunday when I dragged our fishing gear (and prodigious lunches) out a half mile and back. That was a good WO and seemed to set me up real well for this one so 4 days to recover with light leg work in between seemed to ramp up my power a lot. To much recovery time and I start to slide to little and I injure myself finding the right pattern seems to be very important. I need at least 4 workouts a week 2 of which have to be bench in order for my body to make the best gains.
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Post by McLifter on Feb 21, 2009 10:04:03 GMT -5
I bet you were huffing and puffing and blowing the house down with this workout? Nice effort cardio man. Brock
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Post by thebruce on Feb 23, 2009 13:02:58 GMT -5
Car ( metal transportation machine) DIOS (God in Spanish Latin or whatever) Ironic isn't it?? Feb22 09 TCSx10 LLR 20x10 DBR 75x10 LWBP 135x6 185x3 205x3 225x1 235x3x5 all paused. DBR 95x6x4 DBE 45x10x2 cble psh down 70x8 Did some light High pulls,SLDL,FRT SQT and calf raises to get WU. Did not hit much assistance after bench as right shoulder was acting up. POINT TO PONDER 235x3x8 was best during my Hepburn stuff at that point I was good for a single at 300. Now 235x3x5 All paused I feel I am at the same place power wise. My tri`s are stronger shoulders are perhaps not so due to my overtrainig of them earlier in the winter. I am of the mind that after this cycle(3more weeks) I will do a radical change up try to incorporate DB work OH and lying cleans whatever returning to a Hepburnesque type of WO IE choose 3 or 4 complex movements for 2 different WO's each done 2xweekly for a 6 to 10 week cycle. I have been where I am at before need to break through and am hoping the change may facillitate that. Whaddya say you lifters of great weight? ?
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Post by thebruce on Feb 24, 2009 16:09:09 GMT -5
I am thinkin of following the old Hepburn program "A" WO#1 LWBP, PU, FRT SQTS WO#2 PWR Cleans, Over head Press, SLDL
This involves working out every other day,doing 8sets of 2(with your 8 rep max) adding a rep a WO till 8 sets of 3 Followed by 3 sets of 6(with 20% less weight) adding a rep per WO till 3 sets of 8. Then add 10% and repeat if so inclined. WO#1 With the BP I would go to narrow grp on the drop sets and do a 1 bd 2 bd 3 bd progression. With the Pull Ups vary the grp from narrow to wide my short sets would be weighted and possibly my drop sets as well. FRT SQTS I have no idea if I can tolerate the volume suggested by this WO but I will give it a go. 8 rep max is a total unknown may start with something less and take jumps as I go if my back and knee tolerate the volume. WO#2 Pretty straight forward cleans first, don`t know about doing drop sets of 6(advice here would be nice) OverHeadPress may be standing or seated depends on how the back handles it. Seated I brace my back against a scott bench and this takes some load off the back. I may go with DB,s here. SLDL I have gone to 135 but would start lower as I do not know about hte volume on this one either. I am trying to stimulate some strength here,hope the focus on the other compound movements increase in frequency for the otherstuff and a bit less of the OLE BP will push up the OLE BP and every thing else as well. NOW YEE LIFTERS OF GREEEEEAAAAAT WEIGHT ADVISE ME.
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Post by Rehband on Feb 24, 2009 18:47:29 GMT -5
Good day Bruce I'm not overly knowledgable in this department, Cleans can tax your CNS rapidly, I know that the crossfit folks try to do a massive amount of reps (great cardio: they will get you huffing and puffing in no time, sets of six sounds a little excessive). On the downside after a couple of reps the CNS becomes exhausted and technique deteriorates rapidly (you may not feel tired). You're going to have to experiment with the sequencing there Bruce; where you like to fit them into the program (starting off with high-rep cleans may leave you too fatigued to complete the rest of the session to your satisfaction). Cheers Al
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