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Post by thebruce on Jun 1, 2010 11:23:56 GMT -5
Good work Al nice squats C+J lookin good to me as well. My joint supplementation regime is AM 2 grams of Glucosimine,1 gram fish oil 1 gram flax seed oil. PM 2 grams of Glucosimine,1 gram fish oil,1gram flax seed oil 2 grams of calcium magnesium 2 to 1 supplement. I take 1 gram of C 2x a day 1 gram of E every other day as well. I tried something else that was less glucosimine but a lot chelated minerals and added vitamins,I did not like the result. I find the brand of supplements make a difference as well,I used Kirkland stuff for a while cause it is cheap and it did not work. So I pony up for Jamesion,Well Quest etc and it works. I have been told by some folks that they don`t get enough benifit from straight glucosimine but they do from glucosimine chondrotin in combination. Try the straight glucosimine first as it is less expensive. Good luck old son. Would you be up for a WO some time? I could use a few pointers on the clean,I would take you out for lunch after as a coaching fee.
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Post by Rehband on Jun 2, 2010 19:12:45 GMT -5
We'll have to get together some time there Bruce, it'll be my pleasure to show you how little I know. Thanks for the advice sir and it seems like you have a great coach already.
02 June 10 KB swings: 30lbs x30, 55lbs x30 Sn: 20kgx10, 40x4, 50x2, 60x2, 65, 70, 75, 80,80,60, 65, 70,75, 80, 82kg. C&J: 60kg x1+3(x4), 80,84, 90kg x1(x3). FS:90kgx3, 100kgx3, 110kgx3.
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Post by Rehband on Jun 3, 2010 19:27:01 GMT -5
03 June 10
Cardio- (1.5 miles/10min)(3.6 miles/30 min)=4.5 miles/45 minutes
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Post by Rehband on Jun 4, 2010 13:44:48 GMT -5
04 June 10 KB Swings: 30 Lbs x30 Power Snatch: 47kgx2(x7), 57kg, 60kg,65kg, 70kg. Power Clean + Push Jerk: 57kg x2(x6), 70kg, 80kg, 90kg, 90kg. Squat (for speed): 90kg x2 (x10, with 5 second rest between sets) Abs: 40 reps Push-ups x 30 Treadmill: 1 mile/ 8 Minutes
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Post by Rehband on Jun 5, 2010 10:46:20 GMT -5
05 June 10 Cardio- 3.1 miles/30 minutes (including 1.5 miles /9:47 minutes) 06 June 10 Cardio-4.2 miles (including 1.5 miles/ 10:20 minutes) KB Swings-50lbs x30 (x4) Stretching
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Post by Rehband on Jun 7, 2010 12:36:23 GMT -5
07 June 10 KB Swings: 55lbs x30 Hang Power Snatch: 52kg x2(x6) Hang Power Clean (+ Push Jk): 64kg x2+1 (x6) Snatch: 64kg, 70kg x1 (x10). C&J: 70kg, 80kg, 90kg x1 (x10) RDL: 100kg x12 Abs: BWx15, BWx40 Pull Up: BWx10 Push Ups: BWx30
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Post by thebruce on Jun 8, 2010 16:11:30 GMT -5
Wow coverin a lotta ground there,great variety nice RDL`s man. Who cuts the grass at your house???
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Post by Rehband on Jun 9, 2010 18:53:18 GMT -5
Good evening Bruce, I cut the grass at this house, but it's not quite the same living in the city (small lots in Winnipeg, not much of a workout).
09 June 10
KB Swings: 55lbs x30 Snatch: 20kg x6, 45kgx2, 55kgx2, 65kgx2, 72kgx2 (x3) Power clean: 75kg x2 (x6) Jk: 75kgx2, 80kgx2, 85kgx2, 88kgx2 (x3). (C&J: 90kgx1) Front Squat: 90kg x2(x6), 95kgx2, 100kgx2.
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Post by thebruce on Jun 10, 2010 11:53:41 GMT -5
I am liken those Power Cleans and Front Squats. Your WO are so different with OLY emphasis. I am due for a Clean and Press WO this Saturday is there any chance we could connect? Gym in the city we could go to??
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Post by Rehband on Jun 14, 2010 15:18:08 GMT -5
14 June 10 Snatch: 50kgx2, 55x2, 60x2, 63kgx2 (x4). Power Clean: 63kg x2, 70x2, 75x2, 80kgx2(x4). Jerk: 80kgx2, 85x2, 90x2, 94kgx2(x4). Squat: 105kgx7, 105kgx10. Abs: x50
My apologies for not getting back to you earlier Bruce, I'll be heading out to Montreal on thursday for the Pan-Am Masters. Maybe we can get together at the base sometime after that (if you don't mind training in a stinkin' hot dungeon).
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Post by thebruce on Jun 15, 2010 9:29:41 GMT -5
Pan Am Masters I am Impressed. Good luck there and have a good meet. The stinkin hot dungeon sounds fine I look forward to it.
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Post by Rehband on Jun 16, 2010 16:53:58 GMT -5
16 June 10
Power Snatch: 20kgx5, 40x2, 50x2, 61kg x2 (x5). Clean: 61kgx2, 80x2, 85x2, 88kg x2 (x4) (plus 1jk on sets 3&4) Press: 40kgx2,45x2, 50x2, 52kg x2 (x4). Front squat: 90kg x2 (x8). KB Swings: 75 lbs x15 Abs: x50
Thanks Bruce, this 'gathering of the geezers' should be fun. Venezuela is sending a pretty strong team (some former Olympians I believe)and some of the old time lifters from the US and the rest of the hemisphere should be there. Looking forward to a good meet.
Cheers, Al
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Post by Harv on Jun 16, 2010 17:24:35 GMT -5
Good Luck Al. Harv
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Post by Ed on Jun 16, 2010 18:10:13 GMT -5
Good luck and have a good trip Al.
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Post by Rehband on Jun 16, 2010 19:56:57 GMT -5
Thank you very much gentlemen. It sounds like you put on a great meet up in Dauphin, sorry that I missed it. Hope that you can all make it for the November meet at 17 Wing. Still working on finalizing a date; the Perkins in St. James or Polo Park may need some advance notice. Cheers, Al
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