|
Post by McLifter on Apr 20, 2009 18:38:42 GMT -5
I tried the link Bruce and I could not get it to work. I also went to the website to try and find the article but no luck so far. If you find it again highlight and copy the website info in the search bar at the top of the screen. then paste it onto the forum and highlight it again and click on the tag above with the globe on it. That will make it a link to the website.
I sent you an e-mail. Talk to you soon.
Brock
|
|
|
Post by thebruce on Apr 23, 2009 9:20:52 GMT -5
April 22 2009 Tire drag 4 rocks 100 steps fwd 100bck x 2 Frt sqt,SLDL,1 arm overhead press smlrockx3 Frtsqt,SLDL 1 arm OHP Big Rock x 3 x 2
TD 5 rocks 100fwd 100bckx2 Frt Sqt,SLDL,1 Arm OHP Big Rock x 3x2
TD 5 rocks 100 fwd 100 bckx2 Frt Sqt,SLDL, 1 Arm OHP Big Rock x 3 x 2
Taking Brocks earlier advice to keep my rep range down. I have been given the same advice by Harv and now Jason. I hope to be able to increase the weight on the lowerbody stuff my MAX`s are unknown and limited to the success of my rehab which is progressing nicely.
Jason has worked on my right shoulder twice now with an increased range of motion and more strength being the result. That deep tissue work is really effective,especially in combination with the other modalities and excersizes he has shown me. A real treat to get worked on by a good physiotherapist that is also an accomplished lifter.
|
|
|
Post by thebruce on Apr 27, 2009 10:49:24 GMT -5
April 25th TCSx10 LLR20x10 POP 103x10 PU clse grp BWx8
LWBP 135x6 185x6 205x5 225x5x3 all paused PU clse grp BW=25x6x3 BWx8 POP 123x8x2 Scotties 103x12 LLR 20x5 30x5x2
Lite enough bar speed was zooming PU ups were all full ROM for all but the last rep or 2. My upper back is stronger than my chest doing 5`s with 285 PU(260+25 pd weight) not even close with BP, might get 1 at 285 touch and go. Will leave the pulling stuff at BW again for a while,I have had some BP gains following an personalized version of the Nyman Prilipin stuff. Those percentages and rep ranges are managable and the use of assistance stuff allows for some variation. I am thinking of adding some 3 BD rep stuff with my 1 rep max just to ramp it up. Singles no boards up to 255 then do 2 or 3 sets at 275 doubles or what ever I can do with 3 bds week one then 2 a week or 2 later then1 then none (Ihope). My second BP WO of the week I will stick with front press followed by clse grps(no bds).
|
|
|
Post by thebruce on Apr 29, 2009 11:40:49 GMT -5
April 28th 2009 Tire Drag 4 rocks 100 steps forward 100 steps backx2 SLDL,Frt Sqt,1 arm OHP BIG ROCKx3x2
TD 5 rocks 100fwd 100bck 6 rocks 100fwd 100 bck SLDL,Frt Sqt, 1 arm OHP BIG ROCK x3x2
TD 7 rocks 100fwd 100 bckx2 SLDL,Frt Sqt,1arm OHP BIG ROCK x 3 x2
Great WO upped the TD and the other stuff felt good during and after. Technical terms like BIG ROCK may be difficult to understand or quantify but what can I say this is a very technical program
|
|
|
Post by thebruce on May 4, 2009 12:34:07 GMT -5
May 3 2009
TCSx10 LLR 20x10 POP 103x10 Clse grp PU BWx8
LWBP 135 x 6 185x3 205x3 225x3 245x1 255x1 275x1 3 bds 275x2 3 bds Clse grp PU BWx8x2 POP 128x8x2 LLR 30 x 8x2 Concentration curl 40x8x2 DBE 40x8x2
Dropping weight(nothing dramatic) need to get some more wood for spotter benches can not get up to 3 bds. Anybody selling a power rack?? Could use a plate holder as well as an oly EZ curl bar. See my post under general.
|
|
|
Post by thebruce on May 8, 2009 9:16:52 GMT -5
Had some kind of Flu bug really sucked me down but did a WO last nite May 7 Reverse lunge BWx10 TD 5 rocks 100 fws 100 bckwd x 2 SLDL Big rock x 3 x2 Frt Sqt band around knees toes straight to a bench sml rock x5
Reverse Lunge BWx10 TD 6 rocks 100 fwd 100 bck x 2 SLDL Big Rock x 5x2 FRT SQT band around knees to a bench x5
Reverse Lungex10 TD 7 rocks 100 fwd 100 bck x2 SLDL Big Rockx5x2 Frt Sqt band bench etc sml rock x 5
the reverse lunge and band to bench sqts are and I quote" geeky physio excersizes" that Mr. Halleck has given me to help the knee problem. I like the frt sqt done that way and the reverse lunge is easier on the knee and makes it obvious to me I have a real strength imbalance left leg much weaker than right. The above WO involved a lot more breaks and longer breaks as I had no endurance due to being sick. How ever it was good to get the blood pumping.
|
|
|
Post by Rehband on May 8, 2009 11:23:15 GMT -5
Hey Bruce, How's the knee coming along ? Some trivia (zero relevance to anybody's situation, I just feel like rambling): Doug Hepburn had one leg larger than the other due to his club foot; he compensated by doing split cleans & snatches (somewhat like lunges). Turned out to be quite the presser, after his O-lifting days he took an obscure rehab exercise called the bench-press and made it his own . Cheers, Al
|
|
|
Post by Bert Merriman on May 10, 2009 9:39:21 GMT -5
The last time I saw Doug; he benched 350lbs for 5 (RAW). Not bad for "Old MAN"
R.I.P. Doug Bert
|
|
|
Post by Harv on May 10, 2009 10:04:16 GMT -5
Bert How did it go with the 2 ply? Harvey
|
|
|
Post by Rehband on May 12, 2009 2:01:57 GMT -5
Bert, Did you ever see Doug lift in person? Cheers, Al
(My apologies Bruce for going off on a tangent, probably some interesting stories to be had here)
|
|
|
Post by thebruce on May 12, 2009 11:53:15 GMT -5
Tangents like this interest me a lot. So what is the scoop Bert did you see Doug? yes may he RIP. I like the guy so strong no gear and no drugs. May 9 2009 TCSx10 LLR 20x10 Clse Grp PU BW x8 POP 103x10
LWBP 135x1x6 185x1x6 205x1x3 I did these singles just to try out a BP with each finger on the ring. The reps with the index were OK I may start using some wider grips for BP. Previously not possible due to my shoulder (Thanks Jason). 225x3 245x1 265x3x3 1 BD T+G. DBR 75x10 95x8 105x6 120x5x5 POP 128x8x2 Clse Grp PU BWx8x2 LLR 30x16
May 11 2009
Reverse Hypers BW x 10 x 3 Frt Sqt wide stance toes straight with a band around both knees causing me to press out against the band. 135x5x5 to a bench ( parallel). SLDL 135x5x5 1 leg calf raise 45x10x3 reverse lunge BWx5x5 Good WO followed by a 1 mile hike AM 2 mile hike PM (man I am fat) But guess what my knee is a whole lot better(again Thanks Jason) RiverBend Physio people if you want some good rehab support to keep lifting and a helpfull friendly atmosphere.
|
|
|
Post by jason hallock on May 12, 2009 14:42:06 GMT -5
Bruce, I'm blushing...... . All joking aside, glad to see we're getting somewhere. Thanks for the kind words. Keep up with the homework, work hard, but not "too hard" . See ya later this week. Jay Hallock
|
|
|
Post by thebruce on May 13, 2009 9:19:54 GMT -5
Will do Jason. May 12 2009 TCS x 10 Frt Press(seated) Bar x 10 95x6 115x6 135x10 155x6x2 DBR 75x10 95x6 105x10 105x6x2 Clse grp BP 135x3 185x3 205x6x2 Wde PU BWx10 Followed by a 1 mile hike(still fat)
|
|
|
Post by Rehband on May 14, 2009 11:59:08 GMT -5
Always impressed with your consistent high rep pull-ups there Bruce. I rapidly lose my ability to do them if I let them slide for a while.
|
|
|
Post by thebruce on May 14, 2009 12:50:17 GMT -5
Never mind the pull ups how about the seated press just over half my body weight,that outta grab your attention. Soon I will be benching on par with the M2 ladies in the light weight classes.
|
|