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Post by thebruce on Jun 8, 2009 12:36:58 GMT -5
Man it is lonely on this WO thread. Layin off the lowerbody stuff till my low back is not hurtin. June 6 2009 TCS x10 LLR 20x10 Floor press barx10 95x5 135x5 285x3 205x3 225x1 245x1 255x1 Rack Lockout 363x2 10 secs Floor press 275x1 Rack lockout 383x2 10secs Floor press 295x1 Rack lockout 388x2 10 secs Floor press 300x1 Floor press 255x3 essentially I just added a pair of 44`s to my FP single did 2 rack lock outs peeled off the 44`s and floor pressed the single. I really liked the effect and I am losing my fear of reinjury to the shoulder with the rack. I am winning a bit at the mental game. I believe I have much more strength then I have been using so hope to prove that in the weeks to come. Chest supported row Barx10 95x8 135x8 185x8 205x8x2 DBE 50x10x2 Rear delt raise 17.5x12x3 Good WO
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Post by Rehband on Jun 8, 2009 22:48:00 GMT -5
Glad to see the confidence coming up there Bruce, looks like a sensible approach.
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Post by McLifter on Jun 9, 2009 15:59:38 GMT -5
Having a rack is a beautiful thing. It's good to hear the training is going well. Are we hauling the a rack and weights to the lake to bench between the fishun?
McLifter
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Post by thebruce on Jun 10, 2009 11:58:41 GMT -5
Nope just cleaning all the fish you catch will be WO enough for me. June 9 2009 TCSx10 LLR 20x1o Speed BP clse med wde Barx5 95x5 135x3 180x3x8 Bar speed was good Clse grp BP 205x3 225x1 245x1 255x2 255x1 205x8 Clse Grp PU BWx8x3 LLR 25x5 30x8 Goal was 5 at 255 no where near it,will get 3 next clse grp WO. Guess the speed work takes more outta me than I think.
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Post by thebruce on Jun 11, 2009 12:37:31 GMT -5
June 10th 2009 Frt Sqt sml rockx5 SLDL sml rockx5 TD 3 rocks 100 steps fwd 100bwd x 2 frt sqt big rockx5 sldl big rockx5 TD 4 rocks 100fwd 100 bwd x2 frt sqt big rockx5 sldl big rockx5 TD 5 rocks 100fwd 100bwdx2 frt sqt big rockx5 sldl big rockx5 1 leg calf rse BWx25 wore a belt low back was better afterwards all the work really warmed it up and stretched it out after as well While this WO may not be powerlifting and I get some feed back on what a great cardio WO people think it is,I have to say that my leg muscle mass has come back really well and my GPP is up with this stuff as well. I have seen some improvement in upper body strength also. Glad to be back at it after my short hiatus due to low back problems from tryin to arch.
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Post by Rehband on Jun 11, 2009 14:35:54 GMT -5
Good stuff there Bruce, it looks like you're getting results. Cheers Al
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Post by thebruce on Jun 15, 2009 12:30:32 GMT -5
THX Al I was glad to be able to do a moderat lower body WO,I miss it when the old bod says no. June 13 2009 TCSx10 LLR 20x10 DBE 20x8 BP Barx10 185x8 205x5 2BDS BP 225x5 245x5 Chest Supported row barx10 135x8 185x8 205x8 225x8 Incline clse grp(boy did I suck at these) 185x6 180x8 180x6 Wde grp PU BWx8x2 Not a bad WO but not as heavy as I had mapped out. I figured 265 for 5 in 2 bd and 205 in clse rows came up OK. I did push the mower around for about 2 hours prior and had not eaten yet maybe my svelte frame was low on gas??? Felt good goin in but nothin in the tank when I got there. Low back way better, knees OK and shoulders doin OK also. Still doin the excersizes Jay gave me at Riverside Physio.
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Post by thebruce on Jun 17, 2009 13:25:47 GMT -5
June 16 2009
Sldl Cln Ohp bar x15 or 20 (loosen me up) TCSx10x2 LLR20x10 clse grp PU BW X 8
BP Speed work Barx3 135x3x2 180x3x8 clse med wde
Clse grp 185x3 205x3 225x3 PU Clse Grp BWx8 Rack lock out 333 x 10 sec hold Clse Grp 245x3 Rack lock out 343 x 10 sec hold Clse Grp BP 255x2 255x1 (goal was 3) Pu Clse Grp BWx10 Cble psh dwn 50x25 75x12 (just a pump and flush for tri`s)
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Post by McLifter on Jun 26, 2009 10:43:18 GMT -5
www.elitefts.com/documents/inner_masochist.htmJust an article to confirm what you already have discovered and knew about. Ya see, you coulda written an article and earned some $$$$ Fishing was great but I paid for the long day on Wednesday (Maybe I'm aging or something?) Talk to you soon big fella McLifter
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Post by thebruce on Jun 29, 2009 13:08:46 GMT -5
Great to spend the day with you Brock. I have had several WO`s since my last post. 2 Tire drag WO`s back up to 7 rocks on the last set using the big rock for SLDL ,Frt Sqt and some one arm OHP as well.
In the dungeon I have done some 2 board press up to a single at 300 no gear. This is my second peak in 6 weeks I hit 300 in the floor press in the first 3 weeks. In both cases I did a Rack Lock out at 388 for 10 seconds right before the single this is not prescribed in the WO I got from Tate but is an adaptation that seems to help. This Westside/Tate 6 week WO has you hit a max single twice with a different movement . You also dial up the assistance work in a couple more with the rest being 8`s. I would have to say the WO has been pretty good. That said I will be switching to something else after a light one to finish off this cycle. One thing this WO reinforced for me is that change or variety is a good thing. As well I really liked building to a peak intermittenly.
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Post by thebruce on Jul 3, 2009 8:18:16 GMT -5
June 30 2009 TCS x 10 Clse Grp PU BW 10 DBP 50x10 DBR50x10 DBOHP (seated) 50x10 DBE 50x 10 DB CC 50x10 Clse Grp PU BW x 8 Repeated the above twice but increased the rows to 15 reps, struggled with the middle and last sets of Dumbell extensions and Concentration curls but did em. Looking at options need to switch up after a few light ones.
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Post by bruce on Jul 6, 2009 8:37:37 GMT -5
For some reason I can not log on under my usual profile. July 5 2009 Clse Grp PU BWx10
DBBP 50x10 60x10 70x10 75x10 85x7
DBR 75x10 95x10 105x6 105x8
LLR 20x10x2 DBE 45x10x2 CC 45x10x2
Clse Grp PU BWx8
DB reps and pump stuff.
July 6 2009 SLDL bar x 10 95x3 115x3 135x5 155x5
Frt SQT barx10 95x3 115x3 135x5 155x5
1 leg calfraise BW x 10 x4 2 leg calf raise BWx10 3 sec hold top and btm. SS Sldl and frt sqt. Did a bunch of reverse hypers before during and after. Gonna get some knee and elbow sleeves for my old Bod.
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Post by McLifter on Jul 6, 2009 22:16:43 GMT -5
Your profile shows that you logged in this morning so I'm not sure what is going on. Perhaps things are case sensitive and the cap lock was on?
Brock
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Post by thebruce on Jul 10, 2009 8:46:17 GMT -5
July 9 2009 TD 4 rocks 100 steps FWD 100 bckx2 SLDLx5 sml rock Frt Sqtx5 sml rock 1 arm push pressx5 sml rock SLDLx5 Bg Rock Frt Sqtx5 Bg Rock 1 arm psh prsx5 Bg Rock TD 5 rocks 100 fwd 100 bckx2 SLDLx5x2 Bg Rock Frt Sqtx5x2 Bg Rock 1 arm psh prsx5x2 Bg Rock TD 7 rocks 100 fwd 100 bckx2 SLDLx5x2 Bg Rock Frt Sqtx5x2 Bg Rock 1 arm psh prsx5x2 Bg Rock
Man oh Man I love this WO legs get hammered, draggin was hard wet gravel road and I bumped up the 1 arm stuff to 5 but changed from a standing press to push press more explosive. One day I am gonna drop that big rock on my head, but let me tell you balancing that rock and drivin er up to the sky is a hoot.
Brock we have some family from TO stayin with us now so I did not get out to fish. Zander brought me home a black crappie for the pan though he was out for 2 days said it was still slow but they did catch fish.
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Post by McLifter on Jul 13, 2009 9:44:05 GMT -5
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