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Post by Gary Lacoursiere on Oct 29, 2010 5:28:15 GMT -5
He ain't heavy...he's my spotter! ;D
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Post by Rehband on Oct 30, 2010 18:43:53 GMT -5
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Post by thebruce on Nov 3, 2010 10:28:16 GMT -5
Oct 30th 2010 Lateral Raise 7 lbsx10 12.5 pounds x10(x2) Front raise 12.5 x10 Upper Cuts 12.5x10
Scotties 65x10 85x10 105x8
Cable push down 70x10 80x10 90x10
1 leg calf raise BWx10 BW+25x10x2
Hanging Knee Ups BWx20x3
Took another wee lay off yes I fished for 2 of those 3 days. Pickeral and sauger in the pan hi the RED and Whiteshell rivers. Sweet. Back on the plan tonight, deer season next week and probably some more fishunnnnnnn!
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Post by thebruce on Nov 3, 2010 10:30:08 GMT -5
OH YEAH thanks AL for the music link and of course you were right on the money. Gary`s version is sport specific so we give him points too.
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Post by thebruce on Nov 4, 2010 9:28:30 GMT -5
November 3rd 2010 Tire Drag 6 / 8 / 6 rocks for 3 sets of 100 fwd 100 bck(x2) 1 Arm standing OHP sml rckx10 BGRCKx6,10(x2) Face Pull PRPLE BNDx15x3 moved grip in each set Tricep PSH DWN PRPLE BND x15x3 1 leg calf raise BWx15x3 SLDL BG RCK x10 Zercher BG RCK x10
Weight loss has tapered off,I stopped walking during the cold wet weather,no excuse now. MRI on shoulder and knee, more to follow.
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Post by McLifter on Nov 4, 2010 22:04:08 GMT -5
I hope the news isn't too bad. Good luck big fella.
Brock
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Post by thebruce on Nov 17, 2010 11:57:18 GMT -5
November 16 2010 Clean and Press Barx10 65x10 75x7 85x3 95x3 115x3 135x3x3 115x8
Dips 2 band assistx10 1 band assistx10 BWx10x3 30 to 50% ROM
Wide Grip Pull Ups BWx10x3
Face Pulls purple band 2 strands x15
I have had a few WO` since my last entry, some dips shoulder complexes pull ups High Pulls and even some light Pull Over Presses,lottsa cable or band push downs and face pulls. Shoulder is better I can`t recieve the bar on my shoulders when I clean but I recieve it above the shoulders but below the chin and the press out is not bad gonna play with this for a while. NO BP till this is good and strong. I think the old dips and press will serve me well.
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Post by thebruce on Nov 22, 2010 11:45:06 GMT -5
November 18th 2010 Tire Drag 6 rocks 100 fwd 100 bckx2 Zercher big rockx10 SLDL big rock x10 1leg CR BWx15 Did the above twice again but with 8 rocks stuffed into the tire for the second drag back to 6 for the third. GREAT conditioning WO.
November 20th 2010 Clean and Press barx10 65x10 75x3 85x3 95x3 115x3 135x3x2 135x1 low back twinged on right I leaned back to far to start the press. so I stopped. Did a bunch of lite SLDL and reverse hypers to loosen off the back,feels good today. Dips 2 band assistx10 full ROM 1 band full ROM assistx5 BWx 1,2,3,4,5,6,7,8,9. 30 to 50% ROM Wide PU BWx1,2,3,4,5,6,7,8,9, full ROM
This clean and press combined with dips and Pu is fantastic upper body just responds so well to it. Shoulder is still iffy but hopin to bump the clean and press once mt ROM is back to full and to increase the ROM in DIPS to 50 to 75 %.
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Post by thebruce on Nov 23, 2010 9:55:57 GMT -5
November 22 2010 Zerchers to bench barx10 95x5 115x5 135x5x3 SLDL 103x10 153x5 203x5x3 Reverse Hyper BWx15x4 1 leg calf raise BWx15 +25x15x3
Short and sweet not much weight but it is a start. ( I always seem to be starting)
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Post by Rehband on Nov 25, 2010 13:15:37 GMT -5
Better than being finished, there Bruce. Glad to see that you're still in the game. Cheers, Al
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Post by thebruce on Nov 26, 2010 14:46:44 GMT -5
Novemeber 25th 2010 Clean and Press barx10 65x10 75x3 85x3 95x3 115x3 135x3x5 115x7 Dips 2 bands assistx10 full ROM 1 band assistx10 full ROM BWx10 30 to 50% ROM Wide PU BWx10x2
Added 2 sets of 3 with clean and press,still catching it a bit high but improving. Dialed back the DIPS and PU a bit this one as last 1 i did a lot of reps with these.
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Post by thebruce on Nov 29, 2010 16:44:26 GMT -5
November 26th 2010 Zercher to bench Barx10 95x10 135x5 155x3 165x3 175x3 185x3x3 SLDL 103x10 153x5 173x3 223x3 243x3x5 RH BWx15x5 1 leg Calf raise BWx15 to 20x4
Snow shoed the 2 days after this WO. Really like that as a conditioning activity. Of course it really just my favourite way to get around in the bush in the winter. last WO I posted was actually done on the 24th not 25th.
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Post by thebruce on Nov 30, 2010 17:23:39 GMT -5
November 29 2010 Clean and Press bar x10 95x5x3 115x3x3 135x3x6 115x8
DIPS 2 band assistx10 1 band assistx10 BWx5,3,2,6,7
WDE PU BWx1,2,3,4,5,6,4
RH BWx15 to 20x5
Slowly working up the volume on the old clean and press.
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Post by thebruce on Dec 2, 2010 16:49:52 GMT -5
Dec 1st 2010 Zercher barx10 95x5 135x5 155x5 165x5 175x1 SLDL 103x10 153x5 173x5 193x5 203x5 RH BWx15 to 25 x 4 1 leg calf raise BWx15 +35x5x3 +35x15 both legs +35x15 As you can see my quest for an elite total is getting closer and closer. Left knee gave me some grief as a direct result of favouring the right knee. Oh well seems OK today so I am glad I stopped. I did about a mile in fresh snow on snowshoes to warm up, gorgeous out in the winter woods. I am fortunate to live in the bush. Hadda a black bear in my yard last weekend cleaned out my wifes bird feeders. You shoulda seen how comical he looked sittin on his rump in the snow.
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Post by thebruce on Dec 3, 2010 10:41:19 GMT -5
May try something in a 3x a week format. Workout A Clean and Press triples add a triple ie start at 3x3 go to 8x3 then add a bit of weight Dips BW with rep waves and working on ROM Cable push down wave weights and reps Workout B Zercher Squat to bench alternate between 5x5 and 3x3 when I can 5x5 the original 3x3 weight up she goes SLDL same as above 1 leg calf raise alternate BW and weighted WO. Push reps in waves.
Workout C Bent Over Row or Chest Supported Row (depends how back feels) 5x5 waves in weight increased every 3rd WO. Band pull aparts Bicep work alternate between DB curls and scott curls, alternate between 6 to 12 rep sets.
I am also considering giving Bill Starrs Texas method a try with Zerchers as the squat,only OHP as the press and SLDL or Sumo for deads. None of my lifts would be real heavy but doing 5x5 with 90% of 5 rep max should be fun. Probabaly do a few weeks of the above and then if this flys try the Texas method.
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