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Post by thebruce on Mar 14, 2011 10:20:20 GMT -5
What can I say that outdoor stuff with the rocks tires and ropes is fun and good work. Dandy and I have a 10 foot thick rope I twirl overhead in between sets and jumps for it pulls it down and we have some serious tug of wars with me pulling him in hand over hand. I think I will take you suggestion Brock and get some more thick rope and incorporate some loaded tire hand over hand pulls with this. Still want an axel for out side as well,Oh yeah this is gonna rock!! Mar 12 2011 Pull Over Press 103x10 123x5 153x3,4,5,3,5(20) Close Grip Palms in PU BWx9,6,6,6,3(30) Plate raise 25x10 35x10 45x10(30) Lateral raise 7x10 17.5x10 20x10(30) Band pull aparts Purple x10x3(30) Jim Blakey Press 103x10,8,6(24)
March 13 2 hours on Snow Shoes seen 2 big flocks of Ruffed Grouse!!!
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Post by thebruce on Mar 17, 2011 10:12:02 GMT -5
Off to Saskatchewan for a couple of days for a funeral. So tired but
March 16 2011
Zercher barx10 95x5(x2) 115x5 135x5 155x5 175x5 195x5 205x5(x3) Sumo 135x5 185x5 205x5 255x5(x3) High pulls 135x5(x3)
Nice to squat and pull a bit. Left shoulder gave me some grief when I tried to do some pressing, I realize I hit the shoulders 3 times last week so to much even with the lite weight I am using .
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Post by McLifter on Mar 20, 2011 18:03:55 GMT -5
Sorry to hear you lost another relative Bruce. Aunt or Uncle?
Brock
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Post by thebruce on Apr 28, 2011 14:07:16 GMT -5
Still trainin, WO A is clean and press work up to a heavy triple then drop 20% and rep out, then some 3 board BP for triples same as above,followed by some face pulls and arm curls. WO B is Zercher squats up to heavy triple or single,then Sumo up to moderate triple then drop 20% and do 5 to 8 singles,followed by 3x3 or 3x5 light high pulls. WO C is Dips and pull ups for total reps between 30 and 55,followed by some light flys and moderate 5x5 bent over rows, WO D is the tire drag for 3 sets of 400 steps,followed by weighted step ups 1 arm OHP SLDL band push downs and band pull aparts. Usually get all 4 in a week,take an extra recovery day if I need it . Still want to build /aquire an axle as well as set up my big tire for draggin and pullin. Any of you meatheads got any advice for me on this routine I would appreciate it. Still nursin bad shoulders but some massage helped a lot. As well has anybody been to McDoles sports performance on Donald?? I am thinkin of hittin a gym in town couple of times a month just to get my butt kicked and will be checkin them out next week.
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Post by thebruce on May 27, 2011 10:53:40 GMT -5
Still training. WO"A" Over head carry big rock 50 steps x 8 with 1Arm OHP for 3 to 5 reps with big rock for 4 sets. 3bd BP work sets are 5 sets of 3 straight across Close grip 3 sets of 6 Chest Supported Row or Dumbell Row 5x5 ramped Band Pull aparts 3 sets of 10 to 20 reps Finish with 50 steps of OHC and 2 more sets of 3 1 arm OHP WO"B" Zercher Squats triples or singles ramped up Sumo triples ramped up High Pull triples ramped up WO"C" Tire Drag 4,6,8 rocks 100 fwd 100 bck x4 done consecutively. Goblet Squat big rock x10x3 Step Up Big Rock x20x3 SLDL Big Rock x10x3
I have finally got over 2 plates in 3 BD press Hit 255 in the Zercher single Hit 300 in Sumo 5 sets of 3 Gotta long way to go, this is the first bench since I hurt my shoulder last summer. MRI shows a torn rotater with a full retraction surgery being explored. Right knee shows patella needs a clean up and moved in to the center. Prognosis for improved function post surgery is 60% Knee and shoulder get ice after WO some massage for shoulders helped.
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Post by thebruce on Jun 9, 2011 11:22:25 GMT -5
June 7 2011 Zercher barx10 95x5 115x5 135x5 155x3 175x3 195x3 215x3 235x3x3 Sumo 135x3 185x3 205x3 255x3 275x3 300x3x3 Reverse Hyper BW x20 x2.
June 8 2011 Over Head Carry big rock x 50 steps x 4 1 Arm OHP big rock x3,5,5,3 3 BD barx10 135x3x3 185x3x3 205x3x2 225x3 225x5 Chest Supported Row 135x5 185x5 205x5 225x5x4 Close grip 195x6x2 195x5 OHC big rock x 50 x2 1 arm OHP big rock x5,5
These were the last 2 my press is limited by the shoulder I find doing the OHC and 1 arm OHP very good as a WU for the 3 board. Trick will be to live with the progression my shoulder allows and not get into the grinders and more injury. The Zerchers and Sumos are a treat,with the back trouble I was leary of doing them but these seem to be improving my back. Short term goals 3 bd 255x3x3 Zercher 255x3x3 Sumo 330x3x3 Not much given 255 is just my BW but hey I am enjoying the training and improved strength levels as well.
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Post by thebruce on Jun 23, 2011 8:20:54 GMT -5
June 20 Over Head Carry big rock x 50 steps x4 1 Arm OHP big rock x3,8
3 BD 135x5 185x5 205x5 225x1,2,3,4,4 Chest Supported Row 103x10 153x10 203x5 228x5 228x4 203x5 Close Grip BP 185x7 185x5 185x5 Band Pull Apart purple bands x10,15,20
Over Head Carry big rock x50 x2 1 Arm OHP big rock x6, 3
June 21st
Tire drag 6, 8 rocks 100 steps forward 100 steps back x2
Zercher bar x10 135x10 185x5 205x5 225x5(x5) Sumo 135x2 185x2 255x2 275x1(x7) bar slowed so stopped High Pull 135x5 Reverse Hyper BWx20x3
Tire Drag 8 rocks 100 fwd 100 bck.
These 2 kicked my butt. Combining the weights with conditioning was awesome. Tired yesterday though fell asleep after supper got up ate again and went to bed. Knees and back are holding up. Left shoulder still way weaker than right. May have to resort to DB for pressing and let my left side dictate the training poundages till there close again
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Post by thebruce on Jul 4, 2011 10:54:50 GMT -5
July 2nd 2011 1arm OHP small rock x10 Big Rock x3x3 Over Head Carry Big rock 50 steps x2
Floor press 135x5x2 185x5x2 205x5x2 185x5 DBR 75x10 95x5 105x5x3 Close Grip 185x6x3 BPA Purple band x10,15,20
1arm OHP Big Rock x3x3 Over head Carry Big Rock 50 steps
July 3 2011
Tire Drag 8 rocks 100 fwd 100 bck x2 SLDL Big Rock x10x2
Sumo 135x5 185x5 205x3 225x3 255x3 275x1 x8 Zercher 135x5 185x5 205x5x3 Reverse Hyper BWx20x3
Tire Drag 8 rocks 100 fwd 100 bck x2
Using the conditioning stuff as WU and finisher is excellent. I did a couple of DBP WO prior to this but do not have enough weights for the DB to load 2 up past 60 so need more weight. So will work the floor press for a while get some more weight and back to DB press I believe DB work for both pressing movements to be a good way to go. Brock and were reminiscing about good old OLMPIK GYM and the sweet DB`s that went up to 140 or 145.
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Post by thebruce on Jul 8, 2011 10:10:35 GMT -5
July 6 2011 Over Head Carry bigrock 50 stepsx2 1 Arm OHP smallrock x10 Bigrockx3x3 Speed BP 135x3x3 145x3x2 Seated DB OHP 35x10 45 x10 55x10 DBR 75x10 95x10 105x10 DBBP 55x10 60x10 x2 60x6 PU closex6 medx8 widex10 Conc Curls 35x10 45x8 45x7
July 7 2011 TD 8 rocks 100 fwd 100 bckx2 Frt Sqt 135x6 185x6 205x6 225x6 205x6 Bck Sqt 135x6 185x6 205x3 225x6 205x6 SLDL 135x6 145x6 155x6 175x6 HLR x20x3 RH BWx20x3 TD 8 rocks 100 fwd 100 bckx2
Left shoulder was a bit snarky so went easy on the BP did light DB press felt OK FRT and BCK sqts were alternated 6 frts 6 bcks same weight hadda pinch low left back on first set of back sqts at 205 cause I tried to carry the bar low like I used to squat and that caused to much lean. So high bar backs or fronts or Zerchers seem to be the way to go. As well Sumos with the pulls seems to keep me in the gym. I don`t know if I will ever do a comp lift again but it is sure great to be able to sqt and pull a bit, my over all strength is improved and my wife says I look better NEKID so what the heck.
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Post by Rehband on Jul 11, 2011 20:25:00 GMT -5
Numbers are looking good there Bruce, glad to hear that you're reaping the benefits of all that conditioning work. Hope you're having a good summer out there in the country. Cheers, Al
"Hard work pays off in time, but laziness pays off right now"
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Post by thebruce on Jul 12, 2011 10:22:10 GMT -5
THX for the encouragment AL.
Last night July 11/11 TD 8 rocks 100 fwd 100 bckx2 SLDL BIG ROCK x 10x2 Sumo 135x3 185x3 205x3 225x3 255x3 275x3 300x1x5 Power Clean 135x3 145x3 155x3 165x3 175x3 RH BWx20x3 HLRx20x3 TD 8 rocks 100 fwd 100 bckx2 Bar speed was good on all lifts. Really like this combo.
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Post by thebruce on Jul 15, 2011 10:59:15 GMT -5
July 13 2011 Over Head Carry big rock x50 fwd x2 1 Arm OHP small rock x10 Big Rock x3x3 DBBP 50x10 75x7 75x6 50x12 DBR 75x10 95x8 122.5x6 95x12 Close Grip BP 185x6x3 Concentration Curls 45x10,8,6
Layin off the floor press seems the dead stop at the bottom was aggravating the bad wing. Just glad to press a bit again. Gotta break down and go buy some more 10`s for the DB cobbling together oly`s and 1 inchers is a pain and while it works it often busts the collars if they get set down hard at all. Squat tonight !!!! Can`t wait!!!
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Post by thebruce on Jul 18, 2011 11:44:44 GMT -5
July 15 2011 Tire Drag 8 rocks 100 fwd 100 bck x2 Front Squat 135x3x3 185x3x2 223x3 223x2x4 223x3 223x2x2 185x6x3 SLDL 135x3 185x3 205x3 225x3 TD 8 rocks 100 fwd 100 bckx2
July 17 2011 Over Head Carry big rock 80,40,40 fwd 1 Arm OHP small rock x10 big rock x3x3 1 arm DBOHP 45x8 45x10x2 DIPS BWx8 BWx10x2 Close Grip PU BWx8x3 Over head carry big rock x 50,25,25 fwd.
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Post by Rehband on Jul 18, 2011 16:16:44 GMT -5
Good to see you squatting again Brother. Some pretty impressive pull-ups.
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Post by thebruce on Jul 25, 2011 8:47:30 GMT -5
July 21 2011 Over Head Carry big rock x 100,50,50 forward 1 arm OHP small rock x10 big rockx3x3
1 arm DBOHP 45x3 55x3 65x3x3 DIPS BWx3x3 + 25x3x3 PU Close Grip Palms facing BWx3x3 +25x3x3
Over Head Carry big rock 50,25,25 1 arm OHP big rock x3x2
July 23 2011 Tire Drag 8 rocks 100 fwd 100 bck x2
Frt Sqt 135x3x3 185x3x2 205x3 225x3x3 SLDL 135x3x3 185x3x2 205x3 225x3x3
Tire Drag 8 rocks 100 fwd 100 bck x2
Thanks for the encouragement there AL. Trying to strike a balance here combining some conditioning stuff with the weights and keeping the intensity up there but not so prolonged. Seems better as I feel good after these 2. Had at least 1 in the tank at the end of each set. Shorter breaks and quicker WO.
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