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Post by thebruce on Jan 13, 2010 11:53:11 GMT -5
Here it is my 53rd B-Day and I am 3 years back at the weights. So far I have really enjoyed training again,lettin the bad guy outta the basement 3 or 4 times a week is real healthy for me. Last night hit a real good tire drag WO TD 5 rocks 100 steps FWD 100 steps BCK x2 1 arm ohp sml rckx10 TD 7 rcks 100 steps FWD 100 steps BCKx2 1 arm ohp bg rck x15 PB!!!!!!! TD 7 rcks 100 steps fwd 100 steps bck x2 1 arm ohp bg rck x15 PB!!!!!!!!!
I have done 30 reps total before but in 3 sets of 10 first time I did it in 2 sets of 15.
Last BP WO looked like this BP barx10 95x8 135x6 185x3 med grp 205x3 1bd 225x3 2 bds 235x3 3 bds comp grp 205x8 Paused all the bds
DBR 75x10 95x6 105x6x2 95x10
DBP 50x15 50x12
LLR 25x15 25x12
TRI PSH DWNS with purple bands 2 sets of 15
Conc Curls 40x12 40x4x2 (no breaks)
Shoulders are comin back, right knee is pooched again so back to River Bend physio for that. See ya soon guys and gals
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Post by thebruce on Jan 18, 2010 14:25:52 GMT -5
Jan 15 2010 Bp barx10 95x8 135x6 185x3 205x3 1 bd 225x3 2 bds 235x3 3 bds 235x3 2bds 235x3 1 bd ( all med grp psd) 205x8 comp grp T+G DBR 75x10 95x8 105x6 115x6x2 95x12 LLR 25x10x2 HMR curls 40x15 SS with 40x20 shrugs x2 Band Psh Dwns x15x2
Shoulders OK
Jan 17 2010 3 mi sno sho hit several pits for some angle, killer cardio. Dandy my coach trainer put on about 13 miles with all the romping he does. Man my knees were killin me at the Blue Rodeo concert afterwards especially the right 1.
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Post by thebruce on Jan 21, 2010 15:35:46 GMT -5
Jan 18 2010 BP barx10 95x8 135x6 185x3 205x8 2bds 205x8 1 bd 205x8 DBR 75x10 95x10x4 Pu BWx10 Face Pulls one strand of purple bandx10x3 WOW!!!! these were good Tri Psh Dwn purple bands x20x2 Scotties x 95x10x2
Jan 20 2010 TD 4 rcks 100 steps fwwd 100 steps bckx2 1 Arm OHP sml rckx10 SLDLsml rck x10 TD 6 rcks 100 fwd 130bckx2 1 Arm OHP Bg Rckx10 SLDL Bg Rckx10 TD 7 rcks 100fwd 130bckx2 1 Arm OHP Bg Rckx10 SLDL Bg Rckx10
Both these WO's were less volume than the previous 2 for each of these WO's a wave perhaps??? Next one in each will be bit more weight/work. I am much stronger in the TD and OHP than when I started this stuff MY BP will be back on track when I can pause 235 for 5 sets of 3 I am not back yet but when I am my BP should be back to 275 for a legal and 300 for a Tand G. I am likin the boards starten with 2 or 3 and then goin down to just 1 or 2 sets heavier and without them is good. I had x rays of shoulders and knees both show bone spurs which I feel could be removed surgically but my DOC says hit the physio or stop the movement that hurts(DUH) but I am not wanting to quit so I will go with DUH. I am heading back to Riverbend physio next week so things will be improving stay tuned for me to hit 300 and hopefully not stop there. BBBBBBBBBBBB
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Post by Ed on Jan 21, 2010 22:08:09 GMT -5
Nice work Bruce, I really like band face pulls as well. Have you tried to use a shirt before? For myself when my shoulders start to give me grief I stick the shirt on for added support, it has been working so far.
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Post by McLifter on Jan 21, 2010 22:29:32 GMT -5
Nice work on the tire drag and the rocks! I can see it is getting you stronger, and after all; isn't that why we do it anyway? McLifter
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Post by thebruce on Jan 22, 2010 10:09:51 GMT -5
Harvey and Bert got me into a straight jacket at Jasons last fall. I was having some grief with the shoulders so could not really test er out. It was some kinda evil heavy bugger with straps on the back I resembled Hannibal Lecter going for therapy the boys gotta kick outta strappin me in(especially Harv) My buddy Cam tried to loan me a big fitting shirt would be good to train in maybe I should borrow it and give er a try.
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Post by Ed on Jan 22, 2010 17:38:50 GMT -5
I can only imagine what kind of shirt they strapped you into. I have a shirt that I can put on myself for training, you should give that shirt a try.
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Post by Harv on Jan 22, 2010 17:54:08 GMT -5
It was an open back Velcro shirt but was an itty bitty too small for the little guy.Stand by my prediction that with some practice he will do 400.His form is very good just some old injuries which seem to make the lock out difficult.I guess because his arms do drag on the ground it is also a handicap.Of course anyone who has a dog for a training partner should have some problems. We are up for benching on Tuesday.Time to add a little PAIN to the program.Will try out my custom comp shirt for Feb's meet. Harv
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Post by thebruce on Jan 26, 2010 16:31:45 GMT -5
Jan 23 2010 BP Barx10 115x8 135x6 185x3 205x31bd 225x5x43bds DBP 52.5x15 PU WDE BWx10 BW+25x10 BW+35x10 BWx10 Face pulls purple band one strandx10x3 Push Down 2 purple bands(one each arm)x15x2 Conc Curls 52.5x8 52.5x6
Jan 25 2010 RH BWx10x4 LegCurls 50x10 62.5x6x4 SLDL barx10 95x5 135x5 185x5x3 1 Legged Calf Raise BWx15 BW=25x15 Bw+44x15 Bwx15
still can not sqt at all will see jason weds. about that. as for liftin in a comp I am still of the opinion that I should do 300 or better with out gear before I try gear. Lookit Bert when he was my age hittin 175 RAW and a lot lighter than me. I am willin to train in a shirt though so to that end I will borrow a fat guy shirt and get at er.
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Post by thebruce on Jan 27, 2010 10:32:27 GMT -5
Jan 26 2010 BP barx10 95x8 135x6 185x3 205x3 1 bd 225x3 2 bds 235x3 3 bds 235x3 2 bds 235x3 1 bd 235x3 x2 205 x 8 all bds were med grp paused last 2 235 triples were med grp T+G rest are comp grp T+G better yes better PU WDE GRP BWx10 BW+25x10 Clse Grp palms in +25x5 BWx10 LLR 20x15x2 Scotties 75x15x2 Purple Band psh dwnx15x2 All the above were super setted super pump and flush Iced both shoulders afterwards
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Post by McLifter on Jan 27, 2010 17:18:21 GMT -5
Hey there Volume King! I am attaching a link to a chart called Prilipen's Table. It shows the relationship to percentages of your 1 rep max and suggested volume levels for the major exercises. This can be used to plan out a workout regime with decent volumes that will help you progress without going overboard (or under the keel too). This is a guideline that the boys at Westside have used as well as other lifters to plan out their volumes based on a percentage of their max. Play around with it with respect to your bench. I'm only suggesting this since I know you like volume and thrive on the workload at times but the ol' joints can't take that as well as they used to. It could be time to incorporate "less is more" and stick to the volume for your cardio endeavors. I'm not trying to take away from the lovely amount of work you did yesterday. Just trying to help keep the locomotive on da tracks. www.scribd.com/doc/8818370/Prilipen-TableBrock
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Post by thebruce on Jan 28, 2010 12:31:19 GMT -5
THX Broccoli The link did not work,but it served as a reminder. I did have some success with Patrick Nymans BP routine. It was a progression in waves that used the Prilipin percentages over a 6 week cycle. I have been repeating sets and weights that I have done previously but added the boards and med grip.I hit a coupla PR`s in TD I arm OHP and PU recently more reps with same weight. Dropped set of assistance 2 sets instead of 3 (arms and shoulders)dropped the weight as well and jacked the reps. Seems to help the old bod to pump and flush not to mention I look like weight lifter for 15 minutes after the WO. I know some of my repping out may be harder on me than it should hence the less weight and sets but then jacked reps. I am playin with a 4 WO a week plan right now that is 1 MAX EFFORT BP 1 speed BP per week as well as a similar pattern for a couple of posterior chain WO`s per week. Can not squat at all right knee will not allow.Lay off tire drag for a bit as well(SOB SOB)but more sno shoein( Dandy happy about this). As always thank you for advice,if I had you for a coach back when I was younger I would be in better shape today.
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Post by McLifter on Jan 28, 2010 13:28:31 GMT -5
I just clicked on the link and it worked. Do you have some sites blocked by the Provincial Net Nannies? Here is another article at Elite Fitness with the chart at the end. I haven't read it recently but it pertains to your goals. www.elitefts.com/documents/periodization_bench.htmIf you and I trained together when we were younger there would have been Tequila breaks not Protein Shakes...........so our progress may have suffered. McLifter ;D
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Post by thebruce on Feb 1, 2010 15:33:06 GMT -5
Jan 29 2010 Reverse Hyper extension Body Weightx10x4 Leg Curl 50x10 75x6x4 1 Legged Calf raise BWx15 BW+25x15 BW+35x15 BW+45x15 BWx15 Stiff Legged Dead Lift Barx 10 95x5 135x5 185x5x5
Jan 30 2010 Bench Press Barx10 95x8 135x6 185x3 205x3 1 board 225x3 2 bds 235x3 3 bds 245x3 3 bds 245x3 2 bds 245x3 1 bd 245x3 245x2 all reps paused Dumbell Press 62.5x12 Pull Ups wide grip palms out BWx10 Close Grip Palms facing BW+25x8 Face Pulls one side purple bandx10x3 Tri cep push downs purplle bands x15x2 all BP reps blew up easy till last set then the speed on both reps was down a lot so I stopped on the second rep(outta gas)
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Post by thebruce on Feb 3, 2010 10:26:10 GMT -5
Feb 2 2010 Dumbell Press 52.5x10 62.5x10 72.5x10 Super Setted with Dumbell Shrug 52.5x20 62.5x20 72.5x20
Dumbell Row 75x10 95x8 105x12 Super Setted with 1 Arm Dumbell Over Head Press 52.5x10 52.5x8x2
Dumbell Concentration Curls 45x10 45x8 Super Setted with Dumbell Tricep Extensions 45x10 45x8
Purple band psh downs x10
Purple Band 1 strand face pulls x10x2
justa pump up work out I did not like it much though another one of my dumb ideas needed to dialer back for a couple before I hit my next board progression WO Gonna do some speed work next time.
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