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Post by McLifter on May 14, 2009 17:36:35 GMT -5
Just remember, there is a teenage girl in China (probably thousands of 'um) that can out lift us semi - old farts. It is a humbling reality but true! McLifter  |
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Post by thebruce on May 15, 2009 9:17:32 GMT -5
Chinese teenage lifters can just BRING IT I guaratee I can eat thier entire body weight in a single sitting.
More nonsense for those of you who read our stuff
May 14 2009 another highly technical neandertal TIRE DRAG WO
Reverse lunge BWx10
TD 5 rocks 100fwd 100 bck x 2
SLDL Big Rock 2x5
Frt Sqt band on knees toes straight feet 2 feet apart Big Rock2x5
RL BWx10
TD 6 rocks 130 fwd 130 bck x 2
SLDL Big Rock 2x5
Frt sqt (as above)Big Rock 2x5
RL BW x 10
TD & rocks 130 fwd 130 bck
SLDL Big Rock 2 x 5
Frt Sqt (as above) Big Rock 2 x 5
Man I was pushing it hard let the bad guy outta the basement on this one fer sure.
Jumped up tp Big Rock on SLDL and FRT Sqt matched number of rocks dragged in tire from last WO but added 60 steps.
No Belt but feelin the low back today so future grunts like this may use the belt fer the sqts and SLDL.
Another beautiful night out in the yard with the dog totally convinced I am a self destructive idiot. Only we know the truth about why we push ourselves to the limit and beyond. Look good NEKID. Which I certainly do if you have a penchant for large pot bellied hairy(I ain`t kiddin here) Sasquatches.
As we said in the ZONE " ALL NONSENSICAL DIATRIBE ASIDE" have a great day fellow muscle heads.
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Post by Rehband on May 15, 2009 13:10:26 GMT -5
Excellent workout there brother, I'm impressed as always;
You mentioned eating their bodyweight in one sitting, I have another war story if you have your helmet ready:
Twenty years ago when I was VP of Alberta Weightlifting, we hosted the Hokkaido weightlifting team (from Sapporo Japan). These guys couldn't believe how cheap steak was in this part of the world; they were eating it at every meal (and at snack time). By the time the competition rolled around (ten days later), most of these guys went up at least two weight-classes (no exaggeration there, most were in the lighter classes and very cut when I first saw them). The speed in their snatches really suffered, but they all set some amazing PR's in the C&J.
Don't know if there is a moral to this story, but regardless of nationalty, teenagers can throw a remarkable volume of food downrange.
Cheers,
Al
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Post by thebruce on May 19, 2009 9:22:40 GMT -5
Even though I never met those guys I feel related.
Keep up the story sharing it is great.
May 16 2009
LWBP 135 x 6 185x3 205x3 225x3 225x3x4 2 bds
Clse grp PU BW x8x5
I was due for a light one bar speed was good, did the pause but went to 2 bds to save the shoulders.
I picked up a power tech rack from Dereck thanks it will be enjoyed. He shared his current plan of attack in the focus on his posterior chain. It has me thinkin(always a possibility) a little more focus there for myself would benifit.
Anyway that is one big fella nice to see you again Derek.
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Post by Rehband on May 19, 2009 11:22:52 GMT -5
Hey Bruce,
I have a power tech rack myself, seems to work well for me. I believe that with 40 bodyweight pull-ups in one session your pull-up title is quite safe for a while.
Cheers,
Al
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Post by thebruce on May 21, 2009 10:50:32 GMT -5
May 19 2009
Tater Cuff stuff3x10
Lyin Lateral raise 20 x10
SLDL/CLN/OHP 95x5 115x5x4
clse grp bp 135x5 185x5 205x5x3
wde pu BWx8x3
Yep another light one those sldl/cln/ohp while light were a lot of fun and a good WU for the ole frame
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Post by thebruce on May 22, 2009 9:46:44 GMT -5
May 21 2009
To nice outside to train in the dungeon so another TD
Evil Foam roll fer quads and IT band
Reverse Hyper extension BWX10x3
Reverse lunge BWx10x3
TD 5 rocks 100 fwd 100 bckx2
SLDL Big Rockx5x2
Frt Sqt BRx5x2(with a band around knees toes straight to a stump for depth only)
1 leg calf raise BWx25
TD 6 rocks 100 fwd 100 bckx2
SLDL BRx5x2
Frt Sqt BRx5x2
1 leg CR BWX25
TD 6 rocks 100 fwd 100 bck x 2
Frt Sqt BRx5x2
SLDL BRx5x2
1 leg CR BWx25
Dialed it back a bit from last one, no belt the WU reverse lunges and reverse hypers got me all loosend up. Low back is fine today.
Followed by a 1 mile walk with Dandy the dog. Beautiful out we encountered deer and a young Timber Wolf only the second time I have seen wolf out at my place. He trotted right by me not 20 feet away,I was out of his line of sight intially and when I seen him I froze no movemnet so he kept coming.
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Post by Rehband on May 22, 2009 14:18:54 GMT -5
Good Cardio there Bruce,
A timber wolf, now that's something you don't see everyday. I have a tale from Scuttlebutt Lodge: About a year and a half ago I was up in Alert (Ellesmere Island) and an arctic hare ran about one foot in front of me while I was refuelling the aircraft. Chasing this massive rodent was a white arctic wolf, he came close enough to kick shale and mud on my pants. The rabbit eventually lost the race and this wolf proceded to chow down underneath the left wing; totally unconcerned by my presence. It was a bit of a rare treat to see such a fine looking animal up close. When I sparked up the generator the wolf just gave me a dirty look, took his rabbit and left.
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Post by thebruce on May 25, 2009 8:47:29 GMT -5
Arctic wolf nice,I have seen some Artic Fox while working in Gillam during the mid seventies. Wolves there were the gray ones though.
We have a lot of wild life around our place it sure is nice.
Any way I happend upon a 6 week BP Cure routine on T nation conjured up by Dave Tate.
I have never tried the Westside approach so I am gonna give it a go.
From what Tate said about technique I bench way to high on my chest and need to straighten out my wrists. I do not arch much either.Nor do I tuck my legs. Lots to try and change will see if it works as well as it sounds.
May 22 2009
TCSx10
LLR 20x10
Max Effort day
Floor Press barx5 95x5 115x5 185x5 205x5 225x5
DBE 40x8x2
DBR 75x8 95x8 105x8x2
Rear Delt raise 12.5x8,10,12
With floor press bar stops about an inch above my chest,totally no stretch reflex outta the hole.
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Post by thebruce on May 26, 2009 9:17:32 GMT -5
Mat 25 2009
TCSx10
Stand lateral raise 10x10x2
Speed BP bar,95,115,135x3 clse med wide
180(60% of 300 projected max)x3 Clse medium inside ring ,outside ringx2. Bar speed was good till last set,all paused and blown up as fast as I could go.
3 BD Press 205x3 255x4 psd 255x3 t+g. Goal was 2 sets of 5
Frt press seated barx5 95x5 115x5 135x5x2
BW PU wdex10 clsex8x2
Cble pshdwns 70x12 90x8
I am training in the PM now and more during the week.
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Post by McLifter on May 28, 2009 9:44:34 GMT -5
Nice work outs there young fella! Dave Tate knows his stuff. When I do floor press the bar is touching my sternum therefore it is just like a regular bench for me .............so, I don't include them in my repertoire. Different strokes for different folks. That's why it is important to do some experimentation to see what will work for you. Then the trick is to remember what works and to build on it. McLifter  |
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Post by thebruce on May 28, 2009 10:47:17 GMT -5
Thats because your such a thick manly man Brock.
I think the lack of stretch reflex leg drive the fact that you stop with your arms parallel to the bottom of your back all combine to change the pressing movement enough to make them a good variation even for you.
That tuckin stuff is hard on the back. I was checkin out Titan shirts(yes really) and they make a shirt that they recommend for a flat bencher who tucks their elbows and touches the bar at the chest. So there are guys like that out there. If you watch Coan or Chabot bench (raw) they have legs straight feet flat,big chest blades and elbows tucked but not much if any arch. I believe with my back not liken the arch or tuckin the feet under I may be one of those type of bencher's. I would of course be quite pleased to be half as strong as either of these guys in the bench. The vids I viewed show Chabot doin 600 raw for 3 T+ G Coan does 2 at 505 raw with a pause.
May 27 2009
Evil foam roll fer IT band and quads
Reverse Hypers bwx10x3
Frt bench squat with band around knees wide stance. Barx5 95x5 135x5 155x5x3
SLDL barx10 95x5 135x5 155x5x3
1 legged calf raise 44x10x3
Workout did not challenge my strength much but low back was sore from the arched BP earlier. Knees were OK I did a 3 mile hike after WO and everything felt great afterwords. Today I have a sore low back. Will take it easy till that lets go.
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Post by Rehband on May 29, 2009 22:51:05 GMT -5
The hiking must be a great way to end the workout, couldn't think of anything more calming.
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Post by thebruce on Jun 1, 2009 12:51:59 GMT -5
May 30 2009
TCSx10
Stand lateral raise 10x10x2
Floor Press
Barx10 95x5 135x5 185x3 205x3 295 racK lockoutsx2 held for 8 seconds each 245x4 205x5
Chest supported Bar bell Row (offa plank braced on a bar across safety pins other end onna bench gotta love the rack)
Barx10 95x8 115x8 185x8 205x8x2
DBE 45x10x2
Rear Delt raise 15x12x3
ABDEE ABDEE thats all folks.
Did a 0ne mile hike after
Did a 2 mile hike day before and a 4 miler on sunday.
My 22 year old daughter put her Mom and I through a yoga workout on Sunday. I am not in good shape I was able to complete but not with the ease she did. Lots of flexibilty issues.
Low back still an issue time to see Jason again.
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Post by thebruce on Jun 4, 2009 12:51:45 GMT -5
June 2nd 2009
Down at River Bend physio for the low back. Got a real good explanation about the combination of disk issues and arthritis issue plaguing my aging carcass. Of course the usual aggressive treatment and good exercises to do to facilitate healing good stuff.
TCS x10
Stand lateral raise10x10
Speed BP Barx3 95x3 115x3 135x3 180x3x8 clse med wde grip.
Rack Lock outs 300x2 10 secs each.
3 bd bp 275x1 275x3x2 T+G. This was my 1 rep max in legal bench
Frt raise side raise OHP 20x10x2 Super Setted
PU clse grp BWx8x2
The Westside Story continues. When your a Jet Your a Jet from your first switchblade to your last cigarette. OPPS! wrong westside story.
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