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Post by McLifter on Feb 24, 2009 22:53:10 GMT -5
I like your choice of exercises there Bruce! I think this is doable but don't be afraid to drop something if it is causing you pain or discomfort in some part of your Adonis like body.
Start off really conservatively if you are not sure of the weight. It may seem like you are not doing any weight but if it is too easy you can add 5# and adjust it until you feel you are working hard enough.
From my experience the first day of 8 x 2 and 3 x 6 should feel easy but you will be warm and able to handle the reps. If you were doing fives for reps sixes won't be tough. You will know when you reach your limit when the 3 x 8 becomes more taxing. However, I always found that the pumping sets went smooth and fast after the first 8 sets were done.
Doing the presses with DBs makes sense since you can manipulate your body position and work on the unilateral weaknesses. You can manipulate your rest periods here to make sure you have the energy between the sets. I know that Hepburn recommended that 2 min rest between sets should do. I've usually kept mine to 60 sec and 90 sec at the most when I was feeling tired or the sets became harder.
Slow and steady wins the race.
McLifter
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Post by thebruce on Feb 25, 2009 10:21:47 GMT -5
THX AL and Brock. Cleans and SLDL may be best worked following Hepburns program "B". This is a series of 5 to 8 singles with the 3 rep max followed by triples with the 8 rep max. I can certainly blend the programs just train those particular lifts that way. I may go with program "B" for the Front Squats as well but will start out with program "A". Feb 24th 09 FRT SQT Barx3 95x3 115x3 135x3 155x3x4 155x5 SLDL barx3 95x3 135x3 RDL 135x3x3 1 leg calf raise BWx10 25x10 35x10 45x10x2 Best leg WO since I started em up today back is fine right knee is a bit sore but not bad at all. Question do the sleeves you guys use provide signifigant joint support? I am using some drug store patella sleeves which help a great deal but I may need more joint support to go heavier,so those rehband sleeves or wraps??? Man those rubber bands are 188 bucks for a basic set oh well worth it if the help. I imagine they will last a solo lifter quite a while and add a lot of variety to the ole dungeon in my basement. THX again guys for the support.
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Post by Rehband on Feb 25, 2009 11:25:22 GMT -5
Good Morning Bruce, The Rehband sleeves provide minimal (if any) support, but that's not their main purpose. The neoprene keeps the joint and supporting tissues very warm, increasing the circulation in that area. I find that I attain the full range of motion much quicker with a fraction of the warm-up effort. Unlike most gear in this sport, a comfortable fit is beneficial . Cheers.
PS: They are also great for muffling those disturbing noises eminating from my middle-aged joints.
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Post by thebruce on Feb 26, 2009 13:40:28 GMT -5
OK warm is nice but I am having a little grief with the knees. As you remeber I had taken the advice and worn the hiking boots as well as started wearing patella sleeves for warmth and support. Here we are now at a whole 155 pounds in the frt sqt weight is easy back OK but the right knee is hurting right under the patella at the front on the bottom as well the inside of the knee beside the middle of the patella. WAH WAH WAH. I have seen OLY lifters with a single half inch wrap or tape right under the kneecap and often on only one leg. I did not ask them about it but wonder why it was there. Any more advice for the old boy here??
FEB 26th 09 WU TCSx10(3 different rotater excersizes done 10 times each) LLR 20x10 PU WDE GRP BWX8
Clse grp BP 2 BDS 135x6 185x3x5 all paused PU WDE GRP BWX10x2 DBE 45x15 45x8 LLR 25x10x2 Conc Curl 45x6 HMMR CURL 45x6x2 Lite stuff right shoulder still sore but handled this OK Felt way better afterwards.
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Post by Harv on Feb 26, 2009 20:21:50 GMT -5
Bruce Don't think it is the weight but the exercise that is giving you the problem.Front squats[I've done 1,000's when I was younger] are very hard on the knees because you are likely doing it like an Olympic lifter. Try doing very high box squats meaning not even close to parallel.During the squat make sure that your shin is at 90 degrees to the floor.Front squats were an exercise invented by the Devil. To start do 3 sets of 20 reps and then see what is most sore 2 days later,the quads or the knees.After your squats immediately go ice your knees.Think this is worth a try.My knees are sore after I walk the dog so I have some first hand knowledge, HH
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Post by thebruce on Feb 27, 2009 10:47:58 GMT -5
Yep I am dropping down all the way. I have had no knee problems at 135 but maybe the extra 20 pounds is putting a little deeper hence the grief. Not sure why but I found the high squats(front squats still) harder on the knees maybe coming out past my toes with the knees as you suggest. I am doing front squats as I have low back problems so front squats are said to be mechanically? kinetically easier on the low back. If I am not mistaken Harv you are saying that the full drop is the grief causer??? So if I can correct my form I may not experience the knee pain to the same degree??? I have some good old arthritis so some grief is unavoidable. My Physio said that the joint is OK some cartilage wear but the arthritis is the main issue. Anyway still sore today amy get some ultra sound or voodoo after work and see if I can squat again tommorrow.If not I will do the venerable tire drag. See that routine includes full front squats but with a 60 or 70 pound stone 3 sets of 10 and no knee grief afterwards.HMMMMMMMM! The switch to fitness model is looking better and better.
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Post by McLifter on Feb 28, 2009 16:16:41 GMT -5
It's your calling baby! Look, sometimes high reps are the things that tear down the joints. What if you fooled around with higher set volume with lower reps per set. That way you can get in your reps as you see fit without the overtaxing of the joint during fewer but longer in duration sessions? So, instead of 3 x 10 = 30 reps of volume you try 6 x 5 = 30 or 10 x 3 = 30. This would be the same volume but with different intensity since you could possibly use a higher weight given that you are stopping at a lower rep/set ratio. Just food for thought. McLifter
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Post by thebruce on Mar 2, 2009 13:19:49 GMT -5
Sure and I have been doin the triples for the evil front squats. Last Saturday as I was doing my Tire Drag WO I realized that I had pushed up the front squats and the Tire Drag within the same 4 day period. Just a bit to much is all. I have to cycle periodize or end up overtraining,but i was having a good week with the legs so pushed it a bit to much one heavy one light DUHHHHH!!!! Oh well at least I can move forward thus armed with this reminder. Feb 28th 2009 Tire Drag 3 rocks 100 fwd 100 bckx2 Front Squat sml rockx10 SLDL sml rockx10 4 rocks 100 fwd 100 bckx2 Front Squat Big Rockx10 SLDL Big Rockx10 5 rocks 100 fwd 100 bckx2 Front Squat Big Rockx10 SLDL Big Rockx10 Good WO the other thing that helps the joints here is the tire drag warms me up real good before the squats so less grief.
Mar 1st 2009 TCSx10 LLR20x10 DBR 75x10 POP 103x10 LWBP 135x3 185x3 205x1 225x1 235x1 245x1 255x2x3 all paused!! Clse grp BP 2bds 205x6 3bds 205x6 DBR 95x6 105x6x2 POP 103x10 This is the peak in this Nymans cycle,last time I was able to do 255x2x3 but no pause so the strength is improving. I want 255x3x3 paused before I go up in weight. I have 5 more WO's on this Nyman cycle then onto the afore mentioned Hepburn stuff to try er out.
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Post by thebruce on Mar 5, 2009 11:54:20 GMT -5
Mar 4 09 TCSx10 LLR 20x10 PU WDE BWx8 POP 103x10
clse grp BP 2 bds 135x3 185x3 205x3 touch and go 215x3x5 paused
LLR25x15 PU WDE BWx10x2
Quick and easy,shoulder OK. Last WO was a PB for the last 2 years it is quite a bit harder to pause the weight I find myself doing the shoulder tuck and a bit of a bridge just naturally now that my feet are flat on the floor.
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Post by thebruce on Mar 11, 2009 12:17:38 GMT -5
Mar 7th TCSx10 POP 103x10 LLR20x10
LWBP 135x3 185x3 205x3 220x3x5 all paused.
PU wde grp BWx12 BWx10x2
DBE 45x8x2 LLR 25x10
Mar 10 TCSx10 Stand lateral raise 10x10
Clse Grp BP 2 bds 136x6 185x2 205x3 225x3x5 all paused
PU WDE GRP BWx10x2
DBE 45x6 45x15 LLR 25 x15 25x8
Reverse grip preacher curls 65x12x2
The last 2 WO's were light and easy I seem to be healed up pretty good. Tryin to decide if I should test the BP this weekend or just finish up with the prescribed 235x3x5. Lookin to change up to the Hepburn stuff after that and maybe DB for the pressing movements.
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Post by thebruce on Mar 12, 2009 12:57:19 GMT -5
Sure would like some info on the whaddya bench thread for comparative analysis.
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Post by Harv on Mar 12, 2009 18:22:42 GMT -5
Bruce Didn't reply because I don't bench heavy raw.Currently go raw to about 225 and then shirt on and start with 315 to 325 for first set.Too many problems with my shoulders to even think of pushing up heavy raw weights.Trevor has done in good form 515 raw [he holds the record for heaviest raw bench in the CPU in a contest]and in reasonably good form 585 shirted.Last workout put him into my 46 Katana S/S and he couldn't touch but he popped up 585 like there was 225 on the bar.He normally trains in a 50 Katana S/S.In single ply and exceptional technique the max would be 125 to 150 under IPF conditions.Clint Harwood told me that his best raw is 500 and I saw him bench at last years CPO Nationals 804 at about 340 bodyweight.He was using a Karins denim which was probably 5 years old.He clearly benchs to the belly on his toes, but the pause and lockout would be fine in any CPU contest.He told me that every one that he knew that has benched big raw numbers ultimately had injuries which finished their big bench days.He simply does not go heavy raw.By the way no one in Canada has ever benched more than 804. Harvey
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Post by thebruce on Mar 13, 2009 11:33:05 GMT -5
So Trevor benched 515 RAW at what bodyweight? Clint 500 RAW at 340 160 pounds over his BW. Both of these men are a couple of the best in our fair country.One a record holder RAW the other equiped. I do really appreciate your input Harv. And I hear what you are saying about the equipment staving off the injuries. When are you guys gonna bench again??
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Post by Harvey on Mar 13, 2009 12:02:18 GMT -5
Trevor was about 250 or so and Clint can do more than 500 for sure but he specifically avoids heavy raw.So to say he does 160 over his body weight is not too meaningful.Should point out that Clint lifts in the drug tested side of the CPO and was tested at this contest and so was I for that matter.
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Post by Harvey on Mar 14, 2009 18:02:02 GMT -5
Bruce Been thinking about bad shoulders.You say you use some knee sleeves to squat and they keep your knees warm and help.Suggest you get a good bench shirt,say an Katana but in a training size.If your chest is a 48,buy a size 50 or 52 to train in regularly.The idea is just to give some support but they keep your shoulders warm will you workout.Think of them like knee sleeves rather than as a way to push up your bench poundage. I am very sure that they will go a long way to helping you bench with less pain.They may add 20 lbs. to your bench but I am sure they will make it much easier to do the exercise.I suggest a Katana as the shirt is almost indestructible so you will get a lot of use out of it.I would guess my shirt has at least 300 reps in it and is none the worse for wear.If you train by yourself it will still be easy to get on and off. Harv
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