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Post by thebruce on Jul 21, 2010 9:13:45 GMT -5
July 20/10 BP barx3x3 95x3x3 115x3 135x3 185x1x2 205x1x2 225x1x2 235x1 245x1 250x2x3 #8 pin 250x1 250x2 #9 pin 250x2x2 Bent Over Rows (used EZ Bar) 123x10 173x6 193x6 203x6x2 203x3x3(cluster reps just drop bar stand up big breath repeat triple this is good for form and increasing the amount of work in a set) Pull Over Press (supine on bench pull EZ curl bar from floor to chin with arms bent then a JM press to lock out ) 153x8 143x8 133x8 Face Pulls purple band x15x3 Hammer Curls 47.5x15,12,6 Hanging knee ups x15,20 250 approx 90% of 275 1 rep legal BP max touch and go 1st time since I started back at the weights I did good old bent over rows,I had planned to keep it light so thought I would see if my old back would tolerate this old favourite. So far so good. Last set of POP the right shoulder complained have to watch that with the JMP tired at all and the shoulder hurts. HMR Curls were light but done consecutively forearms were done
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Post by thebruce on Jul 23, 2010 8:59:19 GMT -5
July 22 2010 Tire Drag 4 rocks 100 fwd 100 bckx2 Front Squat Big Rockx10 TD 6 rocks 100fwd 100 bck x 2 Frt Sqt BGRCKx10 TD 6 rcks 100 fwd 100 bckx2 Frt Sqt BGRCKx10
High Pull 135x3 145x3x5 Sumo 185x1 205x1 225x1 255x3x3 Leg Curl 50x6 75x6x2 1 leg Calf Raise BW= 45x15x3 Reverse Hyper BWx10x4
Road was wet(imagine that) so dragged hard I had laid off these for a bit as I had Over done them a bit earlier. As fer the pullin it was all light and easy but done quick so I was taxed at the end. Kinda 2 WO at once. But it was great to do it this way the drag is a good WU for the pullin so this is the way it will go for the pullin days fer now.
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Post by Harv on Jul 23, 2010 18:15:10 GMT -5
Bruce So Big guy,are you going to lift in November? Enough of playing bulldozer moving rocks across the country side. Would like to get you to come down with Brock next workout. By the way,do you like chicken wings? Harv
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Post by thebruce on Jul 26, 2010 10:26:08 GMT -5
Yes I am going to bench in November,Yes I would appreciate hitting some WO with you guys. And yes I like chicken wings, AW Pappa burgers and steak preferably at the same time. Thanks for the invite Harv. July 24,2010 Seated OHP Barx3x3 95x3x3 115x3 135x3x2 145x1 155x1 165x1x2 175x1 185 missed 185x1x3 155x6
Close Grip Pull Up BWx3 BWx3x3 BWx3x4 cluster sets triples done one right after the other.
Dips band assist 2 bandx3x3 1 bandx3 BWx12
Lookin for a triple at 185 but came up crooked and hit the pin on the way up for missed rep. Still managed 3 singles so next time!!! Took a break on the weighted PU this WO just BW but full ROM and good form. Shoulders were feelin the OHP so did not push the DIPS this WO, next 1 though DIPS will get 30 reps with BW then on to the weighted DIPS
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Post by McLifter on Jul 26, 2010 20:38:21 GMT -5
Nice going there pilgrim! I think you are the PU KING on this forum.
Were the fish cringing in fear of your legendary catching ability this weekend?
McLifter
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Post by thebruce on Jul 27, 2010 10:52:52 GMT -5
Any way to get the MPA to add weighted PU to the next event??? All those years of gibbled lower back when PU and Dips were my only real upper body excersizes seems to have paid off in PU anyway. Will see how much weighted dipping I can get to. No fishing we stayed close to home yard work and swatting bugs.
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Post by thebruce on Jul 28, 2010 11:28:26 GMT -5
July 27 2010 BP barx3x3 95x3x3 115x3 135x3 185x5 205x5 215x5 #8 pin (halfway) 215x5x2 #9 pin (3/4 way) 215x5x2 Bent Over Row barx10 135x5 185x5 205x5 215x5 215x3x2 Face Pull Purple Band (1 strand)x15x3 Hammer Curls 47.5x15x3 Purple Bands Push Down x 15x2
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Post by thebruce on Jul 30, 2010 8:31:33 GMT -5
July 29 2010 Tire Drag 4 rocks 6 rocks and 8 rocks 100 fwd 100 bckx2
High Pulls barx3 95x3 135x3 155x2 165x2 175x2x3 Sumo 185x5 205x5 225x5 Hanging Knee ups x 20,15 Reverse Hyper extensions BWx10,20,15 1 leg calf raise 45x15x3 2 leg BWx20 Leg Curl 50x20,15
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Post by thebruce on Aug 3, 2010 8:23:30 GMT -5
July 31 2010 Seated OHP barx3x3 95x3x3 115x1 135x1 145x1 155x2,3,5,3,2. Close Grip PU BWx3x3 BW+25 x5,3,2. Dips band assist 2 band x3x3 1 band x3 BWx5,3,2,5,3,2,5,3,2.
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Post by thebruce on Aug 4, 2010 9:06:14 GMT -5
August 3 2010
BP barx3x3 95x3x3 115x1 135x1 185x1 135x1x2 185x1 205x1 225x3x5 last 3 paused Close Grip *8 pin 225x3x2 *9 pin 225x3x2 Bent over rows 103x10 153x3x3 178x3 198x3 218x3x5 Face pulls 1 strand purple bandx15x3 Hmr Crls 47.5x15x2 Purp Bnd psh dwn x15x2
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Post by thebruce on Aug 5, 2010 10:20:29 GMT -5
August 5 2010 Fell asleep in my chair after supper went to bed at 9 so up at 5 for a WO Tire Drag 4,6,6 rocks 100 steps forward 100 steps backx2 High Pull barx3 95x3 115x3 135x3x3(x2) 10 sec between triples Sumo 185x1 205x1 225x1 255x1 275x3x3 Leg Curl 50x8 75x6 (x2) Reverse Hyper BWx15(x3) Hanging Knee Ups x15(x3) 1 legged calf raise 47.5 x15(x2) 47.5x5(x3) Well the Tire drag was fast and a good Wu for the High Pulls also fast and lite. Sumo pulled easy as well. Legs are responding well to the TD Sumo combo. I would love to squat again. MRI for both right knee and shoulder this Oct,possible surgery to follow.
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Post by thebruce on Aug 9, 2010 8:00:49 GMT -5
August 7 2010 Seated OHP Barx3x3 95x3x3 115x3 135x3x3(x2) 10 secs between triples lite and easy by design Close grip palms facing PU BWx3x3 BW+25x3 +35x3 +45x3 BWx9 DIPS 2 band assistx3x3 1band assistx3 BWx3 BW+25x3x3 BWx3x2 BWx5 these are good for the old triceps about half way as far as ROM is concerned
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tyler
New Member
Posts: 46
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Post by tyler on Aug 10, 2010 21:08:34 GMT -5
I'm curios of those tire drags with rocks? How do you do those?
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Post by thebruce on Aug 11, 2010 10:21:44 GMT -5
I use an old car tire with a length of rope doubled through a hole in the tire. The rope is attached to a piece of belt that I lean into and pull. I alternate forward steps with backward and ramp up the load by increasing the rocks. I started this to train lower body as my old back and right knee complained with squats and deads. Now I combine it with some lite squats and deads. It is a real good way to hit some conditioning that increases strength as well. Could be good addition to your rock training Tyler and it is outdoors which I really like.
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Post by thebruce on Aug 11, 2010 11:06:50 GMT -5
Aug 10 2010
Park West Gym BP barx3x3 95x3x3 115x3 135x3 185x3 205x1 225x1 (moved over to a bench from rack as guys I was benching with were going to go a lot heavier that me and at a much lower pin height)
Barx1 95x1 135x1 185x1 205x1 225x1 235x1 245x1 255x1 plan was for 255x3x3 but on the second rep of first set at 255 my left shoulder made a tearing sound hurt like the devil and my spotter had to pull the bar off me. This was to be the second peak at around 90% of 1 RM in 6 weeks. I was looking for 255x3x3 last 3 paused. Previous peak was 250x2x3 plus 7 more reps at 2 diffrent pin heights in rack. Given how things were going it was a reasonable plan. I think I came back up my chest with the second rep and touched at my nipple line instead of my sternum where I have been benching. This dropped my elbows below my back caused me to flare my elbows to keep the bar in line with my wrists and overextended the shoulders. Obviously if I can hurt myself this bad at 255 I was not strong enough. This the 4th time since I started training again (3 years) that I tore up a shoulder probably the same way each time. Probably just tore up a bunch of adhesions in the shoulder hurt like H#LL but will recover. Look for a bunch of tire drag,followed by pullin till this shoulder comes back. Harvey did eat the most wings but I ate the hottest.
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