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Post by derekspence on Apr 14, 2009 1:11:12 GMT -5
Don't know how to swallow this one Harv
"You do what you got to do to get training partners."
I try but I know every one has different times. Was not sure if you are being positive or negative on this comment. sounds motivating enough...
I myself don't have much of a social life. ;D Just my kids!!
some new personal bests of late
bench (3board) 485(raw) 3 reps, 405x2 raw full
Squats 475+ 80lbs chain Raw
Deadlifts (sumo) 405+ 60lbs chain Conventional 495+ 60lbs chain pretty much all lifts raw.
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Post by thebruce on Apr 14, 2009 10:52:20 GMT -5
Nice weight yer movin big fella. hey I train alone prettyy much to given my gimpy program I would have a hard time pairing up. You really like to mix it up to so solo ain`t so bad. Kepp up the good work man.
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Post by McLifter on Apr 14, 2009 20:38:37 GMT -5
I agree with "The Bruce" Derek. I find training alone quite satisfying. The only draw back is when you need help with the gear. In those cases you make arrangements to hook up with some like minded ironheads and have at er.
If you are lifting alone remember to be safe. No, that doesn't mean you put a condom on before you lift but you do it in the cage or set up spotting racks especially for the bench and squat. I strongly believe that you should not train to failure anyway. Better for the confidence and better for your gains if you train that way in my opinion.
Keep on truckin buddy. If you need help just ask one of us and we will do what we can to accommodate.
Brock
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Post by derekspence on Apr 14, 2009 21:05:39 GMT -5
p.s.
nobody have any 100lbs plates avaliable at a reasonable price.
i am willing to pay .75cents a pound since brand new plates can be bought at .88 a pound. just want them to load up for the deadlift quicker.
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Post by Bert on Apr 14, 2009 22:44:05 GMT -5
Maybe you can talk the MPA execs into selling you those darn 50 kg (110 lb) plates. They are just too heavy. I think it's time to look into 25 kg plates. I'm sure the guys who load and unload the bar on the platform would be happy to see those big green wheels gone. I know that you won't catch me loading on the platform; not if I have to load "Big Green" on the bar.
Bert
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Post by derekspence on Apr 14, 2009 23:15:06 GMT -5
Yeah That could sound like an Idea.
So If the MPA wants to. I can be contacted at home or my cell phone. HM- 204-254-5789 Cell 204-296-9582.
I could only purchase one pair as of now. As for the second pair I could purchase at a later date.
I know Steve mentioned before they wanted to make things easier and faster for the loaders.
However I would wait for some input coming from Annette and Brock if the MPA is willing. Plus the purchase of these plates would be helpful to me, since I am in process to try some Funded programs with some Aboriginal youth Programs. But approval is so long in coming.
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Post by derekspence on Apr 15, 2009 14:11:27 GMT -5
even then
Cambered Squats(16 inch cambered) wrapped strap around bar using sumo stance to initiate the hips. sat back onto 16 inch box.
135x5, 225x3, 275x3, 315x2, 365x1 The strain in trying to do this movement was unbelievable. Managing only 365 was a strain. Trying to initiate the lift. was gonna try my usual 8 sets for my max day
Seated Round back good mornings 135x20, 15, 15
Dimel Deads
235x10 3 sets
Green Band Standing ab work 2sets of 25
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Post by derekspence on Apr 17, 2009 15:56:46 GMT -5
Repetition week
BP 135x12, 12 225x12, 12 315x10 all reps full and not shirted really trying for hypertrophy this week.
Green Bands Extenions 15, 15, 8, 8, 8, 8, 4
Shrugs 315x20, 20, 15
DB Rows High to Shoulder 112lbs x 8, 8, 5
Barbell Curl 45x10, 95x10, 95x5, 5, 5
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Post by derekspence on Apr 19, 2009 21:53:23 GMT -5
sunday
BOX Squats 14 inch box with 6 inches of Foam
135x5, 225x5, 315x3
Work 315 plus 45lbs of chain 12 sets of 2reps
Speed Deads w/ suit bottoms
315x1, 315+20lbs chain x 1, 315+40lbs chainx1, 315+ 70lbs chain x 1 405+ 90lbs chain x 1 (first 5 sets were all done sumo) 405+ 110lbs chain x 1 (final set conventional) lost the momentum at the legs above the knee, still managed lockout. legs did not have baby powder.
seated back ext. green bands 2 sets of 20 blue monster 1 x 15 reps
Standing abs green bands 3 sets of 20
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Post by derekspence on Apr 20, 2009 23:49:46 GMT -5
unfortunately, i am now going to have to discontinue my workouts due to having to move again. The place where I live is pretty much ignorant to the fact i have kids. And expect them to be well behaved at all times. Unfortunately kids will be kids, so with this I have to move, because i know these complaints will not cease.
So if anybody has space to temporary keep my equipment I would greatly appreciate it untill i have my situation rectified and and moved away from here. My funds are limited, and hope i can find a solution.
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Post by derekspence on Apr 22, 2009 0:58:16 GMT -5
worked out anyways to piss off my neighbours!!1 ;D
Speedy bench
45x30, 135x12
240lbs + 40 lbs chain 6 sets of 3 reps 2 grips narrow and wide.
Ez extensions
125lbs sets as follows: 10,10,10,10, 6, 4, 6
stopped here headed for work
2300hrs
pulldowns 130x5, 150x5, 170x5, 190x5, 210x5 each set was done successively prolly about 5 seconds rest
rope low rows s/s with face pulls 100lbs x 2 sets of 20 reps
YTWL's on incline bench
15lbs 1 set of 5 reps of ytwl's
followed by skiers 1 set of 5 reps with 15 pounds.
Protractions and retractions of shoulder girdle 40lbs x 15reps 2 sets retractions 40lbs x 10 reps 2 sets protractions
Dumbbell Curls Successive 35x5, 40x5, 45x5, 50x5, 55x3(failed on fourth rep)
Ball crunches with 5kg med ball 2 sets of 12
Hyperextensions with 5 kg one set x 20 one set x10 with 5 kg plus red band
the above was all rushed and done in about 35 minutes
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Post by derekspence on Apr 22, 2009 14:04:44 GMT -5
bought some foam to take care of my sound dilemma, works fine on the rack and spotting bars. gonna use something to raise the rack a little to get a sumo stance, and add a little sound dampening foam underneath said get up.
could get my hands on some 6x8 oak plywood as well. just need to find high density 1/2inch foam.
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Post by derekspence on Apr 28, 2009 15:34:10 GMT -5
blah blah b;lah
barx30 135x5
200+60lbs chain 9 sets 3 reps, 3 grips
skull crushers 130x5,5,5,5,5,6
Shrugs 325x20, 15, 10
Barbell Curls 135x5, 5, 5 Done morning work!
pm. Testing Mile 16m 21s @ 341lbs, wasn't impressed.
Rear delts on Pec dec 70lbs x20, 20, 15
Internal Rotations 30lbs x 10, 12, 10, External 30lbs x 10, 20lbs x 12, 12
45degree hyper BDWT x 15 "" plus 5kg x5, strip plus 3kg x 5, bdwt only x5
ball crunches 3 x 5 side to sides 5kg x50
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Post by derekspence on Apr 30, 2009 0:51:59 GMT -5
shucks
5min treadmill db presses on stability ball 40lbers 4 sets of 15 reps
leg press(yes repetition day) 160x10, 220x10, 270x10, 310x5,5 all successive
leg extensions 100x20, 150x15, 200x10
Dumbbell Sumo Deads 80lbs(160pair) x6, added red bands x6, and 6
Pull Throughs 165x15, added bands vertically red bands 165 plus red bands x10
then added purple bands at the horizontal to add tension at the hips for lockout ( 165+red mini's(vertical)+purple( horizontal to hips)x a very hard ten reps.
45degree hypers BDWT + red and purple+ 5kg med ball x 5 reps " " + red + 3kg med ball x5 reps " " + red x 5 reps Bdwt only x 5 reps 2 sets of Drop sets. ( I wanted to vomit) didn't wanna lie down or sit up!!
Lat pulldown crunches off stability ball 2 sets of 20 with 50 pounds
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Post by derekspence on May 1, 2009 14:11:16 GMT -5
no shirt, no shirt.
135x5,5 225x5,5, 315x3,3
365x1 375x1 Full range.
green band pressdowns 15, 15, 10, 10, 8, 5
all for now.
Evening
Low rows 3 sets of 15 with 120lbs one hand at a time. working on scapular retraction an then row
pulldowns 150x10, 10, 10
rear delts 70 x15, 15, 100x10
db curls 25x5, 30x5, 35x5, 40x5, 45x5
saturday half asleep sled drags 85lbs x 300 feet 210lbs x 300 feet 50lbs x 300 feet almost forgot about these. walking briskly ha ha
Foam roller Agility Exercises Sandbag loading
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