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Post by derekspence on Oct 7, 2010 3:52:06 GMT -5
Grip training and kettlebells.
Kettlebell swings 10lbs to 40 lbs. so 10-20-25-30-40 one set of each both arms 50 reps.
Leg kick backs with purple bands 3 sets of 15 reps.
Towel finger pulldowns 3 sets of 20 reps with 20,20, 30lbs.
finger crawls with towel using 10lbs plate 2 sets of failure. around 5 mins or so.
body curls. from the ground to shoulder position 45lbs-50-55-60-65-70lbs dumbells 2 sets each of 3 reps climbing up successively. how to describe, well pretty much bend over grip dumbbell like your conna curl it, then deadlift drive elbow into top of hip and curl to shoulder. sall i got.
plate tosses 10 pounds 2 sets of failure
reverse curls 50lbs for 50.
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Post by derekspence on Nov 15, 2010 4:00:05 GMT -5
saturday. Shoulders still not all that great cannot bench heavy still at all. 10mins bike. deads 135x5r, 135x5s, 185x5r, 185x5s, 225x5r, 225x5s, 275x3r, 275x3s, 315x3r, 405x6r, each set was performed with one inch deficit and regular shoes. no belt. s+ sumo, r= regular stance.
Cable Low Rows medium grip. 120x20, 140x15, 160x10.
sunday 10 min treadmill stiff leg db deads 40lbs 2 sets of 20 stretch!!! Life fitness dual adjustable pulley(body roll downs) 2 sets of 20 with 140lbs. all for speed. Lunges 2 sets of 10 reps each leg barbell only. adduction abduction machines 2 sets 100lbs x 20reps. rope pulley abs 2 sets of 100lbs 20 reps. incline press 45lbs x 2 sets of 15. press to neck only comfortable way. stiff arm pulldowns 40lbs 2 sets of 20. behind the neck 45x 20 2 sets two dumbbell rows 25lbs x 20 2 sets.' triceps pressdowns 40x20 preacher curl db 15x20
evening. 10 minutes elliptical pullsdowns 100x40reps facepulls 70x20 x 2 sets. 3 way rotator red band 2 sets of 15 reps Top down, adduction/abduction 45 degree rotator 8lbs x20 flatbench forward db ext. 8lbs x 20reps 2 sets. forward side laterals 8lbs continous 63 reps shoulder stretches 10 sets of 15 secs!
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Post by derekspence on Nov 19, 2010 6:08:01 GMT -5
Meathead mobility chronicles. wed 10 mintues ellipticals heavy bag 30-30-30 4 rounds. (combos-standing sprints-hay makers for 30 seconds each.) standing abs dble mini monster 2 sets of 25 OH barbell squats 60x6 harder than i could think of. stiff arm pulldowns 70x 20 2 sets facepulls 70x20 2 sets
friday 10 minutes ellipticals.
bdwt squats 2 sets of 20 four way leg kicks dual pulley machine 40lbs x20 each direction 2 sets. 80reps consist a set. leg curls 50lbs 2 sets of 20. lat pulldown machine scapular squeezes. 100llbs x20 2 sets retraction/protraction on low incline bench. 16lbs x20 2 sets both directions. doubled red band (jumpstretch) traction exercises 2 sets 3 directions. 20 reps.
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Post by McLifter on Nov 19, 2010 9:23:15 GMT -5
Derek, are you rehabbing an injury?
McLifter
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Post by derekspence on Nov 22, 2010 0:10:52 GMT -5
Yes. I am. Injury occured during my last shirted bench in contest. Thought it was a temporary twinge but it was for ever lasting.
To discribe what i mean to get the lockout at that point I relaxed my scapula to achieve the elbow rotation.
Saturday. 10 min. elliptical Squats bar x25reps 135x20
Deficit deads 1 inch plus shoes on. 135x5, 135x5, 185x5, 225x5, 225x3, 275x3, 315x3, 365x1
regular deads no deficit and no shoes. 405x6
two dumbbell rows 60lbs 5 sets of 8 reps
supported rowss 90x15. 90x10
Hanging leg raises bdwt x 15, and then 10
Seated machine weighted crunch 60lbs x 20, 15
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Post by derekspence on Nov 23, 2010 1:09:45 GMT -5
monday. limited sleep. one cup of coffee.
met mr. squatzilla at y. I tell u if he stays healthy records will fall.
front squats bar x ? 2 sets anyways. 135x5, 185x5, 225x5, 275x5, 315x1(sluggish), 335x1depth sucked.
back squats 225x10, 315x5
hypers bdwt x 15, plus mini 10, 10, 10, 8. pumped back. plus mike let one go ruined my concentration.
calf raises 45x15 for 5 sets.
Tuesday morning. Kettlebells kicked my behind this morning. being sick does not help.
20lbs 3 sets of 40 reps. sweating and breathing harder than normal.
stiff arm pulldowns 80lbs 3 sets of 20 reps facepulls 80lbs 3 sets of 20 reps.
foam roller.
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Post by derekspence on Nov 25, 2010 0:09:21 GMT -5
Is gonna try benching tomorrow!
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Post by derekspence on Nov 25, 2010 5:06:29 GMT -5
Not much has gone right for me in the last year and such, training erratic and trying to do many things at once and avoiding things as well. almost the end of another year. I hope to come out to last chance february. Mite not be much of a threat to any record numbers but I hope to beat my P.R.s for my lifts in competition. anyways.
Double pulley body pulldowns 160lbs 2 sets of 30 reps. followed by dble pulley body extensions(looks more like a hang snatch) 100lbs x20
Giant set straight arm pulldowns 80x20 Facepulls 80x20 Close grip Pulldowns 110x20 30-60seconds rest between sets
rear delt machine 60x20 no fun pec dec 60x15
side laterals followed by forward raises 12lbs x20 for 2 sets.
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Post by derekspence on Nov 28, 2010 23:39:58 GMT -5
no benching decided i was not ready yet Saturday. was time constrained again to 40 minutes or so. not to mention had to go to the fermor y. power cleans barx20, bar x10, 95x5, 95x5, 135x5, 135x5, 185x5,185x2 was taxing going through this fast. when it came to the last set one of the workers came so casually close it ruined my set concentration because she would have got beaned in the head. barbell rows to sternum 135x10, 10,10,10,10 bent over goodmornings 135x10, 10,10,10, 10 pulldowns 85lbs up to 145lbs. 5 sets total back to back went 20, 12, 10, 10, 10. can't really tell if the stacks were supposed to be pounds or kilos.
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Post by derekspence on Nov 29, 2010 2:31:02 GMT -5
workout one. 1am Four 3 minute rounds heavy bag. 10oz. gloves.
Then 3 am have a Fit Assessment to do with a lacrosse player.
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Post by derekspence on Nov 30, 2010 5:06:47 GMT -5
oh yeah.
CAble wrist curls 90lbs 3 sets of 12. Cable terminator WF handle 80lbs x10reps 5 sets
Terminator handle low row 80lbs x10 reps 5 sets.
adduction/abduction rotator 30lbs x20 reps two sets.
one arm preacher curls 60x10, 80x5, 100x3, 110x2. not to full extension of course. think im crazy.
rice buckets 2 sets of failure open and close hands. followed by plate tosses till failure 10pounds.
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Post by derekspence on Dec 1, 2010 4:50:36 GMT -5
Superior Powerlifting exercises not performed by powerlifters.
30 reps hossack squats 30 reps ballistic squats 30 reps mountain climbers 1 min of bicycle kicks(my legs are heavy man) Stiff leg dumbbell deadlifts to floor 40lbs 30 reps 45 degree hyperextensions 30 reps 10 minutes treadmill
4 way neck with 20lbs!!!
10 pounds of sweat on the floor. weight today 340.2 lbs!!!!!
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Post by derekspence on Dec 3, 2010 2:38:12 GMT -5
Nuff said! Not really.
MERRY CHRISTMAS AND A HAPPY NEW YEAR.
once again, I said MERRY CHRISTMAS!
one more tidbit. did try to bench today.
how it went.
bench press bar x30, 95 1,1,1,1,1,1, lots of pain in right shoulder. meaning lower range sucked.
5 board press 95x20, 135x15, 185x15, 225x10. using the five board was great. no pain.
barbell rows 135x10, 135x10, 145x10, 155x10, 160x10
low cable rows 160x10, 10, 10, 10,
end of day. came off midnigth shift.
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Post by derekspence on Dec 15, 2010 4:59:50 GMT -5
Previously!
pain blah blah blah, not really training blah blah!
good news.
can bench again somewhat, just not the usual weights untill i start the strength cycle again.
been trying the prehab rehab for a little while even chiropractor visits, John says hi there Brock!
to no real avail. didn't try massage or A.R.T as of late because of cost.
so I just attempted to go back to basics and start at the bottomw of the weight pyramid.
So after listening to Dave Tate from Elitefts. I went back to the drawing board and started again for my bench setup. As everone knows I am an arched bencher and such. I found no pain during flat benching but came dangerously too close to my neck. So that was out of the question. So in discussion I went back to arch benching but by reducing the amount of pressure on the traps when setting up. I'd setup by contracting my back too much, instead of focusing on putting my scapula together. This I found to alleviate the pain better. So in finding the problem with my pain issues on my bench, I found that squeezing and spreading the bar and tucking hard gave me the least amount of pain. The only issue from that now is working on the lockout! even with 135 i found the lockout an issue.
deadlift was like so this week 405 for 8 reps. trying to work to 20reps.
Forgot to mention as well just got some new chains.
3/4 inch 2 five foot lengths and two 4 foot lengths, weight @ 25.5lbs for 3/4, and the 4 foot length was 20.2lbs.
also got 30 feet worth of 7/8inch chain. yes i said 7/8ths! heavy my car was dragging to say the least. haven't cut it up yet, but will have it weighed when i get the chance.
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Post by McLifter on Dec 18, 2010 14:28:02 GMT -5
Good stuff Derek, keep up the good work.
Merry Christmas to you as well!
Question: John who said Hi? (My aging brain and all).
Keep on workin on da chain gang...
Brock
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