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Post by McLifter on Apr 20, 2010 21:05:39 GMT -5
Good work Bruce! Maybe lay down an extra layer of sacrificial plywood and drop that weight.
McLifter
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Post by thebruce on Apr 22, 2010 9:04:35 GMT -5
I ordered some mats will go check em out today if they look good will be set that way. April 21 2010 Tire Drag 5 rocks 100 steps forward 100 steps backwardx2 Step Up Body Weight + Big Rock x 20 1 legged Calf Raise Body Weight + Big Rock x 15
TD 6 Rcks 100 FWD 100 BCK x 2 S/U BW + BGRCK x 20 1 LCR BW + BGRCK x 15
TD 7 RCKS 100 FWD 100 BCK x2 S/U BW + BGRCK x 20 1 LCR BW + BGRCK x 20
Took about 3 min break between each excersize moderate WO.
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Post by thebruce on Apr 26, 2010 14:44:39 GMT -5
April 23 2010 Speed BP barx10 95x3x2 115x3x2 135x3 145x3 155x3 165x3 2 bds185x3 205x3 225 x3x3 DBR 75x10 95x8 125x6x3 Rear Delt Raise 25x12 30x10 30x8 Conc Curls 45x10 55x10 55x8 Dumbell Extensions 45x10 55x10x2 April 25 2010 SLDL/High Pull barx19 95x6 CLN 95x3 115x3 135x3 145x3 155x3 165x3 175x3x2 PU Wide Grip BWx10 BW+44x6 Clse Grp BWx8 Front Press 95x6 115x6 135x6 145x3 145x5 Close Grp BP 2bds 135x3 185x3x2 1 Legged Calf raise BW+ 55x15x3
Planning on a week off of training so see you after that.
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Post by thebruce on May 4, 2010 10:50:41 GMT -5
April 28th 2010 Tire Drag 7 rocks 100 fwd 100 bckwdx2 Step up BWX20 1 legged calf raise BWX20 TD 7 rocks 100 fwd 100 bck x3 Step Up BW+BG RCK X20 1 LGD CLF RSE BW+BG RCKX20 TD 7 rcks 100 fwd 100 bck Step Up BWX20 1 LGD CLF RSE BW+BG RCKX20 SLDL bar x3 95x3 135x3 185x3 205x3 225x3 235x3 245x3 255x3 Road was wet draggin was hard did 3 sets on middle TD just 1 set last. Really kicked it hard this WO.
April 29 2010
BP med grp barx10 95x3x2 115x3x2 135x3x2 185x3x2 205x3x2 225x3 165x3 2 bds and done with as much speed as I could muster. Bar slows down to much at 225. WDE PU BWX 10 this is a bit hard on right frt shoulder so out of mix for a while. DBR 75x10 95x6 115x6x3 Rear Delt Raise 22.5x10 Dumb Bell Extension 47.5x10 Conc. Curl 47.5x10 Did the last 3 movements one right after the other 9 continous sets, pump was awesome elbows are still sore. Last 3 sets were very hard. Not a week off as planned but I felt good so hit it.
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Post by thebruce on May 6, 2010 11:03:34 GMT -5
May 5th 2010 SLDL High pull Barx10 95x6 CLN 115x3 135x3 145x3 155x3 165x3 175x1x3 185x1x3 Seated Front Press 95x6 115x6 135x6 155x6 Close Grip BP 135x6 185x6 205x6 Close Grip PU BWx8x3 NICE WO kept up the pace felt real good afterwards
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Post by thebruce on May 7, 2010 8:56:33 GMT -5
Last post WO date was actually May 4th. May 6 th 2010 Body Weight Step Up x 20 1 Legged Calf Raise BWx20 Tire Drag 4 rocks 100 steps forward 100 steps backward x 2 Step Up BW+ Big Rock x 20 1 LGD CLF RSE BW+BG RCK x 20 TD 6 RCKS 100 FWD 100 BCK x 2 Step Up BW+ BG RCK X 20 1 LGD CLF RSE BW+ BG RCK X 20 TD 7 RCKS 100 FWD 100 BCK X 2 Step Up BW+ BG RCK X 20 1 LGD CLF RSE BW + BG RCK X 20 SLDL BarX3 95X3 135x3 185x3 205x3 225x3 255x3x3 This kicked I disagree. 4 sets of step ups and calf raises a bit lighter in the TD and then SLDL. I still feel it today.
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Post by thebruce on May 10, 2010 11:04:04 GMT -5
May 8 2010 SPD BP barx10 95x3 115x3 135x3 145x3x6 DBR 50x10 75x8 95x6x2 115x6x2 RDR 22.5x10 32.5x10x2 C.C. 47.5x10x3 DBE 47.5x10(elbows sore) BND PSH DWN x15x2 I have still not recovered from my last TD WO. This one was OK. Maybe I need that week off I was planning.
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Post by thebruce on May 11, 2010 9:42:35 GMT -5
OR NOT!! May 10 2010 Clean and Press barx10 95x6 115x3 135x3 145x3 155x3x3 Pull Up Close Grip BWx5 BW+25x5 BWx8 Pull Up Wide Grip BWx10 Close Grip BP 135x5 1 bd 185x5 2 bds 205x5 3 bds 225x5 Thats All Folks.
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Post by thebruce on May 21, 2010 11:27:07 GMT -5
May 20 2010 Clean and Press Barx10 95x3 115x3 135x3 135x5 135x2,3,5 x 2 Close Grip BP 135x5 185x5 205x5 225x3 outta gas Pull Up Close Grip BWx5,6,7,8
10 days off spent 4 last weekend friday to monday on the Bird River system with Big Bad Brock. We ate like SUMO WRESTLERS paddled and portaged like courier du bois and had a great time. He caught more fish than me(as usual ) but I looked better doin it(also as usual). Any way I am likin the clean and press and the close grips were with no boards and so far no shoulder grief.
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Post by thebruce on May 25, 2010 14:03:38 GMT -5
May 22 2010 Step Up BWx20 Calf Raise BWx20
Tire Drag 5 Rocks x 125 steps Forward 125 steps Backward x 2 S/U BW+ small rock x 20 C/R BW+ sml rckx20 Front Squat BIG ROCK x 10 Stiff Legged Dead Lift BG RCK X 10
TD 7 Rcks 125 FWD 125 Bck x 2 Frt Sqt BG RCK x 10 SLDL BG RCK x 10
May 23 2010 BP barx10 95x6 135x3 185x3 205x3 1 BD 225x3 2BD 235x3 3 BD 235x3 2 BD 235x3 1 BD 185x9 Medium Grip.
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Post by Rehband on May 26, 2010 23:41:12 GMT -5
Some excellent progress there Bruce. C&P is looking strong; how are the mats working out ?
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Post by thebruce on May 28, 2010 9:42:07 GMT -5
Thanks Al Mats are good,C+P still has lots of room to go. May 25 2010 SLDL High Pull barx10 95x10 Cln and Press. 95x3 115x3 135x3 145x1 155x1x5 155x2x2 Clse Grp BP 135x10 185x6x3 PU Clse GRP BWx6,7,8 Purple band Psh dwn x10x3
Pressing was hard not a lotta strength,ditto on clse grp. messing with my supplements tried some different joint formulas, not impressed. 1 bench WO a week and 1 Cln and press a week with a TD etc in between. Gotta get back to a sustainable pattern.
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Post by thebruce on May 31, 2010 12:55:19 GMT -5
last post Cln and press was 165 not 155 big deal I know but hey from where I`m sittin 10 pounds on those work sets is a big deal. I have been sporadic with the WO`s to say the least and as a result gettin fatter. I tried a new joint formula and my joints blew up on me,so back to my old 4 grams of glucosomine a day along with fish oil flax oil and Cal/Mag seems to be gettin back to normal. Gotta get back at er I have my fans to think of you know,as well as my coach Dandy the dog is pissed. May 30 2010 Step Up Body Weight x20 1 Legged Calf Raise BWx20
Tire Drag 5 rocks 100 steps forward 100 steps backward x 2 Step Up BW+ Big Rock x20 Stiff Legged Dead Lift Big Rock x10 1 Lgd Clf Rse BW+ Big Rockx10
TD 7 rocks 100 fwd 100 steps bwdx2 Front Box Squat BW+ Bg Rck x10 SLDL Bg Rckx10 1 Lgd Clf Rse BW+ Bg Rckx10
TD 7 Rcks 125 Fwd 100 Bck TD 8 Rcks 100 Fwd 125 Bck yep PB here !! 1st time with 8 Rcks. Stp Up BW+ Bg Rck x20 SLDL Bg Rckx10 Clf Rse BW+ Bg Rckx6 BWx6
I was pooched afterwards but feel good today except for the right knee which is sore.
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Post by Rehband on May 31, 2010 22:27:31 GMT -5
A few quick points: (1)165 C&P is still pretty respectable! (2)A lot of work there today Bruce, have to admire your endurance (throw your coach an extra bone for the motivation). (3)Gonna try out your old joint formula for myself. Cheers, Al
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Post by thebruce on Jun 1, 2010 11:33:13 GMT -5
Thanks Al I watched Reddeck (sp?) clean and press over 500 impressive!!!! I have some mid back muscle soreness from the clean and press that I do not get from just pressing or just cleaning. I am lovin the combo. Hopin to hit 185. May 31 2010 Speed BP barx10 95x6 115x3 135x3 155x3 165x3x5 DBR 75x10 95x8x3 Clse Grp BP 185x5 1 bd 205x5 2bd 225x5 3 bd cable psh dwn 70x10x3 HMR Curl 37.5x10x2 not a bad little WO light and fast
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