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Post by thebruce on Aug 9, 2012 19:58:17 GMT -5
THX ED. Get outta here Brock a movement you did not know? Your like my training encyclopedia.
Last night Tire flip x20, 30, 20 TD 8rocks 100 fwd 100 bckx2 x3 Stand one arm OHP small rockx10 bigger rock x10,12,10 Tons of rope swings for the shoulders and Dandy dog who catches chews and we have a tug of war 117 pound dog can pull( yeah we are both fat) Also spread 11 wheel barrows of top soil whew 8 yards to go.
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Post by thebruce on Aug 12, 2012 16:40:55 GMT -5
Last 2 looked like this Duck unders BW x 20x3 Sumo 135x3 185x3 255x3 275x3 1 arm DBCP 30x3x3 40x3x3 50x3 55x3x3 45x8 Clse PU BWx5x4 Duck unders BW x20x3 Zercher 135x8 185x8x3 Pendlay Rows 1 platex10 1.5 plates x3x3 1.75 plates x3x3 (x3) Cble psh dwns 75x15x3 The old deload WO except for the DBCP thats up 5 from last time. Seen Dr. Dubberly my shoulder surgeon and he said " you have the best recovery from double shoulder surgery I have ever seen". I thanked him for doing such a good job. At 55 pounds on the DBCP I am 20 pounds off what I was doing with the right arm pre surgery. Plan to stick to DB work until I am back to 3 sets of 3 in that movement with the 75's. As well DB bench till new year anyway. Left is weaker that right (always was) but it was the worst tear so out of balance. Any suggestions ??
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Post by thebruce on Aug 22, 2012 22:59:33 GMT -5
Last 3 looked like this
Duck unders BW x20 + bag x20x2 Sumo 135x3 185x3 255x3 275x3 295x1x10 SLDL 205x6x3 PU BWx6x5 DBOHP 3770x3x3 40x3x3 50x3 55x3x3 45x10
Tire flip x25,15,10 Stand 1 arm OHP bigger rock x3x10 Tire Drag 8 rocks x100 fwd 100 bck 60 fwd 60bck 100 fwd 100 bck. BPA purple x10x5 Purple band push downs x12x3
DU BW x20 + bag x20x2 Zercher barx10 135x3x5 185x3x7 205x3x3 BOR Pendalay 1 plate x3x3 1.5x3x3 1.75x3x3 2.15x3x3 1.75x3x3 Cble push Dwn 75 x15 x3 DBBP 30x10 40x15
These 3 over the course of a week.
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Post by Ed on Aug 30, 2012 15:38:53 GMT -5
Nice work Bruce!
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Post by thebruce on Aug 31, 2012 17:35:45 GMT -5
Thanks Ed and dont worry eventually you will run out of weight classes to move up to. Last 3 looked like this Tire flip x30,15,10 Stand 1 arm OHP bigger rock x5x6 Tire drag 8 rocks 100 fwd 100 bck x2
Squat barx10 135x10 185x3x8 PULL OVER PRESS 1 PLATE X 10,9,8 Pendalay Row 1 platex10 1.5x3x3 1.75x3x3 2x3x3 DB curl 40x3x10 Cble Psh dwn 75x15x3
Squat barx10 135x10 185x3x9 185x10 DB OHP 30x10 40x3 50x3x9 50x8 BPA purpx10x5 DBC 40x3x10 Cble Psh Dwn 75x15x3
Did tons of Duck Unders Reverse Hypers and tater cuff stuff to WU each WO. DU are excellent for the old man hips RH for the old man back and of course the tater cuff stuff in the hope of 1 day benching again. First back squats since the surgery shoulders talked to me afterwards but ice is my friend. The above in the last week.
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Post by McLifter on Sept 2, 2012 10:24:17 GMT -5
The Squats must have been a result of a high T/E ratio given the recent circumstances! ;D Nice work as usual Brucemeister! There is a Boat launch and docks at the End of Main now! Quite a nice set up. The tower is gone now too. Brock
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Post by thebruce on Sept 9, 2012 21:43:22 GMT -5
Thanks Brock tried out the BL very nice. Sorry I missed the trip. Last couple looked like this. Tire Flip x 40,20 (time for a bigger tire) Stand 1 Arm OHP bigger rock x3x9, x5 Tire Drag 8 rocks 100 fwdx2 100 bckx3
Sumo 135x10 185x3 205x3 255x3 275x1 295x1 305x1x8 Close PU BWx6x5 Stand 1 Arm DBOHP 30x3x3 40x3 50x3x3 55x3x3
Did some Bi's and tri's as well on both WO. Still do lottsa DU and RH to WU BPA as well.
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Post by Ed on Sept 10, 2012 8:50:47 GMT -5
Nice work Bruce, how are the OHPs feeling?
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Post by thebruce on Sept 10, 2012 22:06:33 GMT -5
Ed left is not as strong as right and it will be a slow progression back to the 75's before I grab a bar and start the old clean and press. I figure to stick with the DB's till I am much stronger easier to position so as not to aggravate the shoulder.
Today looked like this
DU BWx20 +bagx20 RH BWx20x2 lottsa LR with 7's and plate raises with 45.
Squat barx10 135x10 185x10x3 BOR 1 platex10 1.5 x10 1.75x10x3 Stand 1 arm DBP 30x10 35x10 40x10 CBLE PSHDWN 75x15
Shoulders talkin to me today ice is my friend.
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Post by thebruce on Sept 14, 2012 21:42:11 GMT -5
Sept 13 2012 Tire Flip 30,15,15 1 arm OHP small rock x10 bigger rock x10x3 Tire Drag 8 rocks 100fwd x2 100 bck x 3 Purple Band BPA x15x3 Purple Band Psh Dwn 15x3 SDBC 40x6x3
Did some DU reverse hyper and tater cuff stuff as well.
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Post by McLifter on Sept 17, 2012 12:50:40 GMT -5
Thanks for the help yesterday big fella! Keep on training smart.
Brock
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Post by thebruce on Sept 21, 2012 9:50:27 GMT -5
My pleasure great to see you and Sue and get to see your Mom again. Thanks for a wonderfull meal. Sept 16 2012 Close grip 3 board barx10 135x3x3 185x3x10 185x8 Pendalay Rows 1 plate x3x3 1.5x3x3 1.75x3x3 1.75x10 Cble PshDwn 75x15x3 SDBC 40x8x3 Sept 17 2012 Squat barx10 135x10 185x10x3 SLDL 205x6x3 Tire Drag 100 fwdx2 100 bckx3 Sept 20 2012 Squat barx10 135x10 185x3 205x3 225x3x2 225x10 Pendalay Rows 1 pltx10 1.5x3x3 1.75x3 2 plts x3x2 2plts x10 DB clean and press 10x10 30x3x3 40x3 50x3 55x3x2 55x7 Cble PshDwn 75x15 CC 40x10
WOO HOO 2 plates in the squat, enjoyed that a lot, love the Pendalay rows actually good for the back. The OHP back up to 55 got there once before but had to back off so slow and steady with those. Added the 3 bds in place of POP may switch back and forth with these can use more weight on 3 BD comfortably. My GEEKY left arm is the limiting factor but it is coming along. Fun to train. No goals except steady progression back to pre injury and surgery strength then we will see. Should have better squats and pulls by christmas and who knows may get bench back in a year or so.
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Post by thebruce on Oct 19, 2012 19:12:49 GMT -5
Still training last 3 looked like this. Duck unders BWx20 + bag x20 RH BWx20x3 Squat 135x3x3 185x3 205x3 225x10 225x6 SLDL 225x6x3 CR BWx60
Tire Flip x40x2 bigger rock 1 arm OHP x10x3 TD 8 rocks 100 bckx3 100 fwdx2
1 arm DBCP 30x5 40x5 50x5 55x5x4 Clse palms facing PU BWx5x5 FP 85x10x3 SC 85x10x3
Nice to squat again still my favourite lift. Tire flippin sets of 40 kinda surprised as 25 made me take a knee not to long ago. OHP cleans off the floor each rep and carefull pressout. Man I can see the 60's before Xmas. Love to see reps with 75's before bench or BBOHP. Rehabbing an old body is slow but fun.
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Post by thebruce on Nov 8, 2012 16:55:08 GMT -5
Nov 4 2012 DU + heavy bag x20x3 RH BWx20x3 Squat 135x3x3 185x3x3 205x3x3 225x3x3 185x12 Pendaly Rows 1 pltx3x3 1.5x3x3 1.75x3x3 2x3x3 1.5x16 DBBP 30x10 40x10 50x5 60x5x5 Nov 5 th SDBC 30x10 40x8 40x3x3 Purple Band PD x15x3 with 3 sec hold last 5 LR 7x15 BPA PRPx15x3 BW CR x60 Nov 6 2012 DU +bag x20x3 RH BWx20x3 SUMO 135x3x3 185x3x3 205x3x3 225x3x3 275x3 285x3x3 PU CLOSE GRIP BWx5x5 Stand DBP 1 ARM 30x5 40x5 50x5 55x5x5 Nov 7 2012 SDBC 30x10 40x3x3(x2) PBPDx15x3 5 sec hold last 5 LR 7x15 BPA PRP x15 BW CR x65
Was doing a lot of outside WO did the fire wood as well the usual many trucloads flipped out by hand man that is tough but fun. I love living in the country. As you can see shoulders are letting me do some light DB work enjoying it a lot. May come and help out at the meet this month gotta get my deer first though.
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