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Post by thebruce on Mar 16, 2009 12:32:16 GMT -5
Thx Harv I were a 56 jacket so a 60 shirt???
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Post by thebruce on Mar 16, 2009 12:37:18 GMT -5
Laid off the FRT SQTS right knee pooched. Mar 14th 2009 TCSx10 LLR20x10 Stand lateral raise 10x10
LWBP 135x3 185x3 205x1 225x1 235x3x5 all paused.
PU clse grp BWx8x3
LLR 25x15 25x8
Cble psh Dwn 70x15 90x4 80x12
All but the last set of 235 went up pretty fast last rep of 5th set slowed right down. So I guess the weight was good.
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Post by Harv on Mar 16, 2009 15:43:55 GMT -5
Hi Bruce
It would be your actual chest measurement with your arms at your side. HH
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Post by thebruce on Mar 19, 2009 15:37:16 GMT -5
THX Harv my buddy Cam says he has a fat guy shirt I can try so will get together with him soon fer a BP WO and give er a try. Mar 19 2009 TCSx10 LLR 20x10 PU BWx10x3 Clse grp BP 2 bds 135x6 185x6x3 all paused DBE 45x15 left arm x 12 right 45x8 left arm 45x8(last 2 sucked) my left tri cep was stronger than my right? maybe due to right shoulder being the injured one(it has been pretty good lately) LLR 25x12x2 some light BP last WO on 6 week Nyman stuff,actually it called for 6 sets of 3 but I did 3 sets of 6 for and blasted them all. OOOOWEEEE a whole 185 watch me now MOMMA. Actually I credit following Mr.Nymans pattern and mr. Prilipins percentages with the progress I have made. My thanks to both of them.
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Post by thebruce on Mar 23, 2009 12:23:24 GMT -5
Mar 21st 2009 I made it to the HHG Saturday afternoon for some reality therapy.
TCSx10 LLR15x10 Clse grp PU BWx6
LWBP 135x6 185x3 205x1 220x1 242x1 264x1 275x1(missed) 275x1(ugly) 255x2 Clse grp 3 bds 220x5 all paused. I have to say that having the lift called start/press/rack and the handoff made it different as I am always doing it alone. As well I was tucking my feet more than usual so this changed my groove a bit. I put my feet back to there usual position on the final 275 as well as subsequent lifts. Brock gave me some good feedback as I was not tight enough in my back during the lifts and wandered towards my navel when I missed the first 275. As always Brock was very supportive gave good advise and only farted when he felt like it. Finished off with Clse grp PU BWx8x2 LLR 25x15x2 DBE 40x15x2 Followed by a very enjoyable dinner and visit with the venerable Mr and Mrs McLifter.Oh yeah and some good advise about my knee problem. Sooo I have some work to do boys and I am gonna get at it.
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Post by thebruce on Apr 2, 2009 13:19:05 GMT -5
Mar 25th 2009 TCS x 10 LLR 20x10
Clse grp BP 135x6 185x6 205x3 1 bd 225x6x3 2 bds
PU wide grp BWx6,8,10
LLR 25x15,10
DBE 45x15,12
Mar 26 2009 TD 3 rocks 50 fwd 50 bck x4 TD 4 rocks 100 fwd 100 bckx2 Stopped there as the right knee is still iffy.
Mar 28th 2009 TCSx10 LLR 20x10
LWBP 135x6 185x3 205x1 225x1 235x1 245x1 255x3 255x3 1bd 255x3 2 bd all touch and go PU BWx 8x3 POP 103x15,12 Scotties 103x11,10 LLR 25x15
Mar 29 2009 1legged extensions top 2/3rds of movement 25 x10x4 reverse hypers BWx10x4 SLDL barx10 95x5 115x5 135x5 Calf raise 1 legged BWx10 25x10 35x10 45x10 1 legged knee pulls with old knee wrap on telepost. Yep I am trying tp rehab the olds knees and back.
April 1 st TCSx10 LLR20x10
Seated frt press. barx10 95x10 115x10x2
DBR 75x10 95x10x3
clse grp bp 135x6 185x6 205x6x3 3 bds
Wde PU BWx12
cble psh dwn 70x15 80x 10
I know I was talking about some Hepburn stuff after my last Nyman cycle but this is what I am doing till I get the knee working again as the plan for the Hepburn stuff included some movements which I can not do till it is good. Anyway have alook and keep on pluggin.
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Post by thebruce on Apr 3, 2009 10:01:44 GMT -5
April 2 2009 1.5 miles Snow Shoein with Dandy the dog Followed by 1 legged extensions 25x10 30x10x3 Reverse Hyperextensions BWx10x4 1 legged calf raise 25x10 35x10 45x10 (holding a plate on the side I am training) SLDL barx5 95x5 115x5 135x5 1 legged knee pulls using old knee wrap onna telepost 4 sets of 10 Oh Glorious rehab gods please let my knee heal so I can squat agin. Funny it was my low back I was concerned about but the knee went bing. I was squatting full ROM FRT SQTS and the knee was OK I stopped at parellel and the knee gave me grief. I figure when I was dropping right into the hole I was sitting back real well and the shear force on the knee was thereby minimized. When I put the brakes on halfway down I did not sit back enough and my knees came out past toes increasing shear force on the joint. Chiro says it is an ACL injury, so doin the knee stabilizers. Mr and Mrs McLifter said my outter Quad is weaker than inner so doin the leg extensions with the foot turned in to place more emphasis on the outter head. Oh yeah I love the REV HYPERS as a WU for the SLDL gonna start movin up the SLDL next WO. Somethins gotta go up!!!!
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Post by Jason Hallock on Apr 3, 2009 13:26:37 GMT -5
I don't usually throw out too much medical advice regarding injury management-it always ends up sounding self serving and like a pitch to drum up new business but......Being a physiotherapist as well as having a first hand understanding of this sport, I just can't stay quiet any longer. Some of the advice you're getting here is sound, some of it is not. If you're not having any luck with this knee, consider coming to the clinic....maybe I can help. ph 336-3200. Jason Hallock
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Post by thebruce on Apr 6, 2009 12:41:43 GMT -5
THX Jason I have left a message for you at work. April 4th 3 miles on Snow shoes followed by
1legged ext.25x10 30x10 35x10x2 Rev hyperextensions BWx10x4 1 legged knee pulls 10x4 1 legged calf raise 45x10x3 SLDL barx5 95x5 135x5x2
April 5th TCSx10 LLR20x10 BP 135 clse x3med x3wde x3 LWBP 185x3 205x3 225x3 235x3 245x3x3 all paused last rep of last set was slow the rest went up real well. clse grp PU BWx8x2 BW+25x6x2 yep I started doin weighted PU again. Pull Over Press 103x12,10 Scotties 103x11,10 LLR 25x20 Followed by a 1 mile snowshoe. Great weekend a couple of enjoyable WO"s as well.
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Post by thebruce on Apr 9, 2009 11:39:36 GMT -5
Had an appointment with Mr Hallock at his shop and got into some foam rolling on the quads and glutes to help deal with my knee problem. This is one of the same treatment modalities suggested by the knee pain article that Brock dug up for me. As well my lower quads are not as developed as the upper Jason suggested that I work on that as well. This is similar to Sue's advice. Lastly we played around with my squat stance and Jason suggested that I try back squats and or conventional deads to hit the legs as the front squats are tougher on the knees. This similar to the advise I got from Harv. Thanks to all of you I think having Jason reinforce all the above show me how and give me some (brutal) deep tissue work may actually get through my thick skull. More to follow when the knee settles down will get Jason to assess the low back as I give some light squat and DL work a try. Oh yeah the knee is already better today. THX a BUNCH April 09 2009 Tater Cuff Stuff(3 diffrent rotater cuff movements x10 Lying Lateral Raise 20x10 DBR 50x10
Seated front press barx10 95x10 115x5 135x8x2 Dumb Bell Row 75x10 95x6 105x6 115x6 Close Grip BP 135x6 185x6 1 bd 205x6 2 bds 225x4 3 bds(outta gas last set so stopped. Pull Up Body weight x 8 Lying Lateral Raise 25x15
Late WO for started at 820 pm I am definately a morning muscle head.
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Post by thebruce on Apr 14, 2009 10:48:51 GMT -5
April 10th 2009 Tire Drag 3,4 5 rocks !00 steps forward,100steps back x2 each 1Legged calf raise 45x15,12,10 1legged extension 25,35,45x10 SLDL Barx10 95x5 115x5 135x5x3 Did evil foam roll of Quads and glutes during breaks between sets. April 12 2009 Rotater cuff stuff 3 excersizes x10 Lying Lateral Raise 20x10 Pull Over press 103x10 Close Grip PU BWx8 Legal Width bench Press 135x6 185x3 205x3 225x3 245x1 255x3x3 all paused except the last rep of the last set of 255 that was touch and go(outta gas no spot so did it T+G) This is a PB for me and a previously stated GOAL. Pull Over Press 123x10,8 real good pump and flush Close grip PU BW+25x3 BW+35x3 BW+25x3 Wide Grip PU BWx10 Scotties 103x12 Lying Lateral raise 25x19 Did evil foam roll of quads and glutes during my breaks from BP April 13 2009 A.M. Reverse Hyperextensions BWx10x3,x15 Followed by the evil foam roll of quads and glutes 10 mins. PM Tire Drag 4,5 rocks 100 steps forward 100 steps backx2 each tough sledding as the road was wet and soft. 1Legged calf raise 45x10x3 1 Legged extensions 25,35,45,x10 SLDL barx5 95x5 135x5x4 I am doing the foam roll daily I have done some mid back as well and I really like the effect it has allowed me to release several trigger points and I move easier and have more energy.
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Post by McLifter on Apr 14, 2009 20:42:27 GMT -5
My goodness! That was one heck of a "Good Friday" workout! Looking to do a preemptive strike on the Easter goodies? Glad to hear the foam rolling is working out the kinks for you. I'm seriously thinking of getting one as the massages are just too far apart.
McLifter
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Post by thebruce on Apr 16, 2009 13:05:59 GMT -5
I will grab one for you Brock I am at Jasons shop again on Monday. I am getting some good advice and rehab there. April15th 2009 TCSx10 LLR 20x10 DBR 50x10
Frt Prs Barx10 95x5 115x3 135x3 155x3x2 155x5 DBR 75x6 95x6 105x3 120x3x2 120x8 Clse grp BP 135x6 185x6 205x3 2bds 225x3x3 2 bds psed last set of 225. WDE PU BWx8 LLR 25x10 Good WO FRT PRS is working OK so far doing them seated and supported in that my back is leaning against the high end of my scott bench. I am hang cleaning the weight then sitting down with it. So far so good. basement to low to stand and press.
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Post by thebruce on Apr 17, 2009 12:52:10 GMT -5
April 16 2009 Tire Drag 3,4,5 rocks 100 bck 100fwdx2 each set 1legged calf raise 45x12,10,8 1legged ext. 25x10 45x10 35x10 SLDL barx10 95x5 135x5x5 Forgot reverse hypers(some kind of age related memory thing cause I love em) no problem with the SLDL will bump it up slowly. Benching tommorrow. A biomechanical comparision of back and front squat from Uof Florida(got into it in the U.S. National Library of Medicine) shows Front Squats to be "advantageous compared with back squats for individuals with knee problems and for long term joint health" They compared compressive forces assessed the net force and torque placed on the knee. Back squat resulted in signifigantly higher compressive forces and extensor moments.Front squat was as effective as the back squat in terms of muscle recruitment with signifigantly less compressive forces and extensor moments. I do not know how to post the link. www.ncbi.nlm.gov/pubmed/19002072?ordinalpos=2&itool+EntrezSystem2.PECheck it out and let me know what you think.
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Post by thebruce on Apr 20, 2009 12:47:38 GMT -5
April 18 2009 Wo at shapes witha buddy. TCSx10 LLR20x10
LWBP 135x6 185x3 205x3 225x3 245x3x3 allpaused I missed the last one Cam had to give me some help. PU clse grp BWx8x3(first set of 8 during WU the last 2 during triples with 245 firing up the upper back) DB french press seated 80x10 100x6 90x8 Reverse pec dec half stackx10x2 pec dec flys half stackx10 Good WO nice to see Cam and of course all the other sights at a commercial gym. I have hit 245 for 3x3 before with not trouble missing the last one sucked but still good WO. Cam showed up with a couple bench shirts and while I am still gonna try that one day I feel that I need to improve my RAW BP before I will use a shirt. I feel I should be doing more(over 300 paused) before I take advantage of gear. April 20 2009 Tire Drag 3,4,5 ROCKS 100 steps fwd 100bckx2 each Reverse hypers BWx10x4 1legged calf raise 45x10x4 1 legged extension 25x10 35x10x3 SLDL barx5 95x3 135x3 155x3 185x3x3 Up go the SLDL we will see. Good WO good to combine the Tire Drag with the rest. I am doing the evil foam roll and some stretches for my shoulders that Jason showed me just about daily. I could have done more weight and or distance on the TD today lots of gas left in the tank when I was done.
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