Still Buildin Bruce a Bench

[Harv]

Bruce
About 40 years ago Bill Star came here to lift.We lifted in the same meet.If not mistaken I beat him in the press but he easily beat me in the snatch and clean & jerk.Went for dinner and drinks later.The guy was a very funny man.
Harvey

[thebruce]

Thats is very cool Harv,all those years of lifting and your still competitive.
Dec 3 2010
Bent Over Row
103x10 153x5x3 173x5x3 223x5x3 153x8 stopped dead on floor between each rep
Band Pull Aparts Purple band x20,15,10 moved hands one hand width on each succesive set.
Scotties 103x10,8,6 super strict
Did 2 good snow shoe runs and split a pile of wood on the weekend.
Brock pointed out the wood splitting may be a problem for shoulders he is right so do it on days I have not worked out with weights.
Also pointed out by Brock my volume was killing my ability to recover so rein in the volume,cut back on excersizes and build a bit slower.

[thebruce]

Dec 6 2010
Clean and press barx10 95x3x5 115x3x3 135x3x8 115x8
Dips 2 band assistx10 1 band assistx10 50% ROM BW x 6,4,1 5,3,2 3,3,3,1 50% ROM
Cable Push Down 70x12,10,8

135 is approx 72.5% of 1 rep max 185 the first 6 sets bar speed was good last 2 sets it slowed a bit.
Dropping those dips down to halfway was all I could do both shoulders were feeling it.
Lite pump and flush for tri's with push downs.
I really like this combo.

[thebruce]

Dec 8 2010
Zercher barx10 95x5x3 135x3 135x1 stopped here as the left knee was givin me grief.
SLDL 103x10 153x5 173x3 223x3 243x3x3 173x10
1 leg calf raise bwx15 +45x5,3,2 x 3
Reverse Hyper BWx15-20x5

Zerchers were full ROM right into full squat position as that did not hurt the knee. Once I added a bit more weight though the knee complained so laid off.
Sure felt the quads with the full ROM squat.

[thebruce]

Dec 10/10
Bent Over Row 103x10 153x5 173x5 223x5x5 173x10
Band Pull Aparts Purple Band x 20 20,15 hands moved one hand width each set.
DB curls standing 32.5x10x3.

curls were a bit iffy left shoulder acted up when I tried to go heavier so stuck with light weight.

Rows were all stopped dead on floor for each rep.
Band pull aparts are way stronger than when I first tried em went from one strand to both strands and comin in for each set

Hit the snowshoes twice last week, for a good 3 miles through the pits on Saturday beautiful hadda big old Raven following me for a while I musta looked like a potential meal to him.

[thebruce]

DEC 13/10

Clean and Press barx10 95x5x3 115x3 135x3 145x3x5

DIPS 2 band assistx10 1 bandx10 BWx10,9,1 3,3,3,1,1,1,1,1

Cable Push Down 80x15 80x9

man I like this little WO

[thebruce]

Dec 15 2010

SLDL 103x10x2 153x5x3 173x5 223x5

Zercher to bench barx10 95x5x3 115x3 135x3 155x1 165x1 175x1 185x5x5

1 leg calf raise BWx15 +25x10 +35x10 +45x10 + 35x10 +25x10 BWx15

Good little WO finally got some Zerchers in with a bit more weight.
Took Sue's (record holder in multiple lifts in multiple weight classes multiple countries etc.)advise and did a bunch of leg extensions and curls with very light weight to WU knees as well I went back to the 18 inch bench for depth. We will see how the back and knees recover and take it from there. Sure felt great to squat a bit.

[thebruce]

Dec 17 2010
Bent over rows 103x10x2 153x5x5 203x5x5 153x12
Band pull aparts puprle band x25,20,15
Scotties 103x12,9,6
Good little WO

[thebruce]

Dec 20 2010
Clean and press barx10 95x3x5 115x3 135x3 145x3 155x3x3 135x5
Dips 2 band assist x10 1 band x10 BW 5,3,2x3 between 30 and 50% ROM
Cable push down 90x6x3

workin the C/P up a bit more this is a great little WO!

[thebruce]

Dec 22 2010
Zercher barx10 95x5x3 115x3 135x3 155x3 165x3 175x3 185x3
SLDL 103x10 153x5 173x5 203x5 223x5 243x5 263x3x3
Reverse Hyper BWx20,15,15,15,15
1 leg calf raise BWx15x3
2 leg calf raise BWx15x3

Dec 24 2010
Bent over row 103x10x2 153x5 173x5 203x5 223x5 243x5x3 203x10
Band Pull aparts purple band x 20,15,10 came in 1 hand width each set.
Hammer curls 35x15,12,10 very light pump up sets.

This is WO "A" of the 4th week of this cycle. So far this lower volume moderate intensity approach in waves has resulted in increased weight in the main lifts. I am recovering nicely and sure do enjoy each WO.
I do my wood splitting (thanks Brock) and snowshoeing on days off. In fact I snow shoed north of Netley Creek on the Red yesterday and by golly there are still green backs in the river. Brought home some nice ones and it was a beautifull day. The spot where I had my best green back day in the boat still worked.
Merry Christmas every body I look forward to reading how you turned holiday feasting in some prodigous training feats.

[thebruce]

Dec 27 2010
Clean and press barx10 95x5x3 115x3 135x3x5
DIPS 2 band assistx10 1 band assistx10 (full ROM) BWx5,3,2(x2) 50% ROM
Band Push Down 1 band each armx5x3. moved hands up 1 hand width per set.
Lite WO bands are the purples the only ones I have.

Dec 29 2010
Zercher to bench barx10 95x5x2 115x3 135x3 145x1 155x1 165x1 175x1 185x1 195x1 205x1x3 185x5
SLDL 103x10153x5 203x5x5
Reverse Hyper BWx20x5
1 leg calf raise BWx15 +25x10+35x8 +45x5x3 BW x15
2 leg BWx15
Zercher at 205 for 3 singles felt good. Singles are nice I can really stay tight. These really work your core I can see why they are good to increase your dead lift and squat.
Kid on you tube looks to be about 200 pounds does dead Zerchers with 292 and 312 pounds. Deadlifts locks out then sits back putting bar on thighs takes Zercher grip then proceeds to rep the weight. Impressive!!!!

[thebruce]

Dec 31 2010
Bent Over Row 103x10x2 153x5 203x5 223x5 243x5x5 203x10
Band Pull Aparts purple band x25,20,15 moved hands in one handwidth per set.
Scotties 103x8,6,6

Nice WO to end the year.