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Post by thebruce on Mar 22, 2010 12:59:22 GMT -5
THX AL.
Brock was sayin to push the truck as another gut buster. I have tried this before when the truck quit in town and I had to push it 4 blocks to a service station(no I was not drivin a ford) It was a crazy effort. Mar 20 2010
1 Arm DB clean and press. 25x6 45x6 57.5x6x3 Pull Over Press 103x6 133x6 143x6 153x6x2 PU Close Grip palms facing BWx6 BW+25x6x3 BW+25x5
Dang old shoulder don`t mind the OHP or Pull Over some complaints from it on the pressin movement though.
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Post by thebruce on Mar 24, 2010 11:56:18 GMT -5
Mar 23 2010 2 mile hike in the woods with Dandy and my lovely wife followed by Speed BP barx10 95x3 135x3 140x3x8 med grip DBR 75x10 100x8x3 100x10 face pull purple band x15x3 Tri push down purple bandx15x3 Scotties 103x15 103x10
Interesting my shoulder was killing me prior to WO I used all the tater cuff stuff Jay at Riverbend physio showed me before after and during and post WO as well as today shoulder much better.
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Post by thebruce on Mar 26, 2010 11:46:06 GMT -5
March 25 2010 Tire Drag 3/5/7/ Rocks for 100 steps FWD 100 steps BCKx2 Followed by SLDL barx10 95x5 135x5 185x5 205x5 225x5 1 legged Calf Raise BW+45x10 BW+35x15 Leg Curl 50x6 75x6 Reverse Hyper extensions BWx10 x 4
A bit of a lite one no juice and it was time to dial er back a bit.
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Post by thebruce on Mar 30, 2010 11:57:10 GMT -5
Took a few days off March 29 2010 Tire Drag 6 rocks 100steps forward 100 steps backx2 1 leg calf raise BW+Big Rock x 15 1 arm Over Head Press big Rockx10 SLDL Big Rockx10 repeated the above 2 more times with a break after the drag and after the other movements. Good conditioning WO
I realize most of what I do is not powerlifting,however I am trying to improve my overall strength with a view to doing a competetive Bench again. I can not squat or do heavy deads so this stuff ramps up the ol bod as best I can fer now. I am much stronger than when I started back 3 years ago and actually have surpassed previous strength levels in things like Pull Ups Dumbell Rows and equaled previous strength levels in Bench. Still lookin for the Magic with BP and believe as the shoulder settles I will surpass the previous strength in BP as well.
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Post by McLifter on Mar 30, 2010 21:47:06 GMT -5
If your lats got any wider flight would definitely be a possibility!! The local farmers may be wondering what is swooping down and carrying off their cattle. I think that you are fitter than you were a couple of years ago. My gosh your cardio capacity must have increased during that time. Also, do not downplay the effect these body weight exercises are having on your overall fitness level. Just keep on keepin on buddy. Brock
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Post by thebruce on Apr 1, 2010 12:33:29 GMT -5
Thanks Brock check out the DBR`s March 31 2010 Speed BP med grip barx10 95x5 135x3 140x3 145x3 150x3 155x3 160x3 165x3 bar speed was good
DBR 75x6 95x6 110x6 127.5x6 147.5x6 PB!!!!!
Rear Delt Raise 22.5x12x3 Band Push Down Purple bandsx15/12/12 Scotties 103x6x3 very strict took it easy on these after the heavy DBR.
Shoulder still a bit wanky It is better after a WO cause I do a lot of tater cuff stuff before during and after. Actually do the tater cuff stuff 2 times a day seems to help.
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Post by McLifter on Apr 1, 2010 22:27:50 GMT -5
IMPRESSIVE!!
Nice work out Brewster!! Have a Happy Easter!
Brock
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Post by thebruce on Apr 6, 2010 13:18:27 GMT -5
Hope your easter week end went well. April 2 2010 1 arm DB clean and OHP 47.5x6 52.5x6 57.5x6 62.5x6 67.5x6 PB! Pull Over Press 103x10 133x6 143x6 153x6 163x5 Close Grp PU BWx10 BW+25x9 PB!! Super setted the 3 excersizes, With PU in first round and last round. PB in OHP is not much weight for a guy my size but it was about all I could handle. Second OHP WO of the week as I did some rock OHP earlier in week. PB with close grip palms facing PU 10 at BW is a PB with 9 at BW+25 being another so 2 PB's same movement . Time to change the routine this is 6 weeks same routine and I am craving a change. Given the right shoulder still out for heavy BP may keep some form of speed BP and some form of OHP in the mix any suggestions?
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Post by thebruce on Apr 9, 2010 12:31:42 GMT -5
April 8 2010 Tire Drag 5 rocks 100 fwd 100 bck x2 50 fwd 50 bck 1 legged Calf Raise BW+ big Rockx15 TD 6 rcks 100 fwd 100 bckx2 1 arm OHP sml rckx10 1 arm ohp bg rckx15 1 leg clf rse BW+bg rckx15 TD 7 rcks 100 fwd 100 bck x 2 1 arm OHP bg rckx15 1 lgd clf rse BW+ bg rckx15
SLDL 95x6 135x6 185x6 leg curl 50x6 75x6x3 Reverse Hypers BWx10x4 lottsa work not so much weight good WO
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Post by thebruce on Apr 14, 2010 9:36:04 GMT -5
April 13 2010 RDLs 95x6 High pulls 95x6 Cleans 95x6 115x6 135x6x3 Pull Ups Wide grip BWx12 BW+35x6 Dumb Bell Rows 75x15 105x8 Speed Bench barx6 95x6 135x3 155x3 165x3 165x3 2bds x5 Seated Over Head Press 95x6 115x6 135x6 man I liked this gonna nudge the cleans and OHP up in waves alternate the PU and DBR with 1 being heavy low reps sets and the other being higher reps and more moderate weight. Play with weight increases on the speed bench using boards bar speed being the key. I am excited by this combo. maybe add a bit of tricep work and some bicep as well or do that on another day???
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Post by thebruce on Apr 16, 2010 11:36:09 GMT -5
The wind blew cold and the lifter bold heard coyoties howl at the moon. He knew that soon he'd gasp and swoon as dragged his rocks around. Then into the hole to hit that goal with iron bangin down. He hit them hard this hairy bard many sets with rock and iron. Then Dandy dog said lets go eat instead so the steak did sizzle and pop. We shared our meal and my coach trainer did heel as we went out for a walk.
April 15 2010
Tire Drag 5 rocks 100 steps forward 100 backx2 1 legged calf raise BW+ big rockx15 TD 7 rocks 100 fwd 100 bckx2 1 legged calf raise BW+bg rckx15 TD 7 rocks 100 fwd 100 bckx2 1 legged calf raise BW+ bg rckx15
Stiff Legged Dead Lift 95x6 135x3 185x3 225x3 245x1 255x3 PB!! 205x5 Reverse Hyper extension BWx10x4 Leg Curl 50x10 75x6x3
18 sets of weight training with 6 conditioning sets
255x3 is a comeback PB in the sldl. I did do 4 plates when I was in my late 20's so along way from that however given the grief I have had with my back this is a vast improvement. Punched it up real well with this combo strength and conditioning WO.I did a little step work offa 1 foot step holdin the big rock but just a taste will add this in for real next time the wind blows cold etc.
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Post by McLifter on Apr 18, 2010 11:25:54 GMT -5
Bruce, you missed your calling..................Nice bit of poetry.
Good workout there buddy. It looks like things are moving in the right direction.
McLifter
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Post by thebruce on Apr 19, 2010 10:58:19 GMT -5
April 17 2010
Speed BP med grip barx10 95x6 135x3 155x3 185x3x2 205x3x5 All paused and punched up fast offa 2 bds DBR 75x8 105x8x2 WDE PU BWx10 BW+45x6 tried 7 but choked half way up. Rear Delt DB raise 22.5x15 25x12 27.5x10 Cable psh dwn 70x15 80x12 90x4 HMR curls 42.5x15,10 Done short but sweet. BP is my nemisis shoulder grief was not an issue on 2 bds with the speed press so will dial it up a bit more as long as the bar speed is good then up it will go
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Post by Ed on Apr 19, 2010 21:36:36 GMT -5
Nice work Bruce, I also find that the boards take a lot of the stress off of my shoulders when they start to bother me. Do you have a foam roller? I have started using a roller on my shoulders and it seems to really help things.
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Post by thebruce on Apr 20, 2010 9:12:02 GMT -5
I will try the foam roll on the shoulders,let you know how it helps. April 19 2010 SLDL/high pull barx10 95x6 Cln and press 95x3 115x3 135x3 140x3 Cln 135x3 145x3 155x3 165x3 175x3 185x2 185x1 Seated OHP 95x3 135x3 155x3 Close grip BP 2 bds135x3 185x3 205x3 225x3 Close Grip palms in PU BWx5x3 1 legged calf raise BW+45x15,12,10 SLDL 135x5x3(to stretch back)
185 went up OK but I felt a little twinge in my back on the second rep when I brought it down so put the weight down stretched and did 3rd rep. My form sucks I am pulling from a SLDL position and hit it at the hang clean height. Comes up easy(light weight) but dropping it down to the hang clean position is where the low back gives me grief. I would like to hit 205 in this maybe even BW down the road but will have to take er cool and see how my back likes it. Oh yeah if I could just drop the bar to the floor from the clean it would be way easier maybe some bummper plates and mats?? Not worth it as I doubt I will ever handle any real weight.
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