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Post by thebruce on Jul 26, 2011 9:01:52 GMT -5
July 25 2011 Over Head Carry big rock 100 ,50,50 fwd 1 arm OHP small rock x10 big rock x3x3 DBBP 52.5x3x3 67.5x3x2 77.5x3x3 DBR 75x3x3 95x3x2 127.5x3x3 Over Head Carry big rock 50,25,25 1 arm OHP big rock x3x2
Real Pain changing the 2 DB`s I have around for both the press and row. Not to mention the fun of mixing up 1 inch with oly weights on 1 inch DB handles. It works but you have to use extra spin on collars and the DB is not balanced. I need to go buy some weights or some DB. The last 3 WO have been really good 3 sets of 3 with sub maximal weights. I will dial er back a bit for the next 3.
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Post by thebruce on Jul 28, 2011 14:32:26 GMT -5
July 27th 2011 Tire Drag 8 rocks 100 fwd 100 backx2 Sumo 135x3x3 185x3x2 205x3 255x3x3 Power Clean 135x3x3 155x3x3 Tire Drag 8 rocks 100 fwd 100 backx2 Dialed back, will do a couple more like this then start back up again.
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Post by thebruce on Aug 2, 2011 11:31:59 GMT -5
July 29 2011 Over Head carry big rock 100,50,50 fwd 1 arm OHP small rockx10 big rockx3x3 1 arm DBOHP 45x3x3 55x3x3 Close grip palms facing PU BWx3x3 + 25 x3x3 DIPS BWx3x3 +25x3x3 Over Head carry big rock x 50,25,25 fwd 1 Arm ohp big rock x3x2
Aug 1 2011 Tire Drag 8 rocks 100 fwd 100 bck x 2 SLDL big rock x10 x2 FRT SQT barx3x3 135x3x3 185x3x3 205x3x3 Tire drag 8 rocks 100 fwd 100 bck x2
Couple of light ones again.
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Post by thebruce on Aug 5, 2011 11:08:29 GMT -5
Aug 2 2011 Over Head Carry big rock 100 ,50,50 steps 1 arm OHP small rock x10 big rock x3x3
3 BD 135x3x3 185x3x3 205x3x3 CSR 135x3x3 185x3x3 205x3x3
OHC big rock 50 x2 steps 1 arm OHP big rock x3x2
Aug 4 2011 Tire Drag 8 rocks 100 fwd 100 bck x2 SLDL big rock x10
Sumo 135x3x3 185x3x3 205x3 255x3 275x3x3 P/C 135x3x3 155x3 160x3x3
Tire Drag 8 rocks 100 fwd 100 bckx2
Back to 3 bd as I sent my small weights DB handles and bar out to Ontario with my son. He came home for a week said he missed working out so when I took him back we took this as well. Now I have to make up some fat grip DB handels and get some more oly weights or make do with the bar.
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Post by thebruce on Aug 10, 2011 10:39:00 GMT -5
Aug 6 2011 Over Head Carry big rock 100,50,50 steps. 1 arm OHP small rock x10 big rock x3x3
BB standing press 135x3x3 145x3 155x3x2 135x7 Dips BWx3x3 +25x3 +35x3x2 BWx8 Close grip palms facing PU BWx3x3 +25x3 +35x3x2 BWx8
Over Head Carry big rock 50,50 steps 1 arm OHP big rock x3x2
Aug 8th 2011 Tire Drag 8 rocks 100 fwd 100 backx2 SLDL big rock x10
Frt Sqt. Bar x3x3 135x3x3 185x3x3 205x3 215x3x3 SLDL 135x3x3 185x3x3 205x3 215x3x3
1 mile hike as finisher.
So seen the surgeon yesterday and I have a torn rotator on both shoulders recomend surgery for both but says may not be able to reattach right as it is to far retracted. Waited to long. He will try. Also severe tendonitius in both shoulders on the small biceps tendon recomends cutting them as they are the guilty culprits in my chronic shoulder pain. As well the knee should be cleaned up and tendon cut to reposition the patella. Couple of weeks of immobity each as well as 2 to 4 months recovery for each shoulder less for the knee. Could be an interesting year. Will discuss with my physio and would appreciate any input from those who have experienced them selves.
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Post by thebruce on Aug 15, 2011 10:13:05 GMT -5
Aug 10 2011 Over head carry big rock x100,50,50 fwd. 1 arm OHP small rock x10 big rock x3x2 3 BD 135x3x3 185x3x3 205x3 215x3x3 CSR 135x3x3 185x3x3 205x3 215x3x3 close grip 185x6x3 BPA x 15x3 Over head carry big rock x50x2 1 arm OHP big rock x3x2 Aug 14 2011 TD 8 rocks x 100 fwd 100 bckx2 Sumo 135x3 185x3 205x3 255x1 275x1 300x3x3 PC 135x3x3 155x3 165x3x3 RH BWx20x3 HLRx20x3 TD 8 rocks 100fwd 100bckx2
Took 3 days off ambivalent about training poor sleep for a few nights. .
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Post by thebruce on Aug 17, 2011 7:37:50 GMT -5
Aug 16 2011 Over Head Carry big rock 100,50,50 steps forward 1 arm OHP small rock x10 big rock x3x3 BB standing OHP 135x1,2,3,4,5 155x3x3 Dips BWx3x3 +25x3 +35x3 BWx10 PU BWx3x3 +25x3 35x3x2 BWx8 LR 7x20 Did a buncha band work on shoulders this mornin. Iced left shoulder after last nights WO wasn`t hurtin to bad just recover so much better if I ice right away. Lottsa info out there on shoulder grief. From a training perspective some say do not do over head pressing if your benching and pulling shoulders get enough. Juxtopposed to that is the view that bench causes the grief so a focus on over head pressing can strengthen the shoulders better. Some info on over 50 lifters indicates that over head pressing is not recomended for shoulder and spinal health. Best success I have had was Hepburns slow and constant linear progression or Nymans waves regulated by Prilipens percentages. I was not doing much direct shoulder work then at all. It is tough to decide when the fate of the free world hangs in the balance.
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Post by thebruce on Aug 22, 2011 11:30:01 GMT -5
August 18 2010 Tire Drag 8 rocks 100 fwd 100 bckx2 Front Squat 135x3x3 185x3x2 205x3 225x3x3 SLDL 135x3x3 185x3x2 205x3 225x3x3 Tire Drag 8 rocks 100 fwd 100 bckx2
August 20 2011
Swiss bar press 1 plate x10 1 and half plates x5x3 3 BD 135x3x3 185x3x2 205x3 225x3x3 Chest Supported Row 135x3x3 185x3x2 205x3 225x3x3 Band Pull Apart 5x3(x3) moved hands in a finger width after each 5 Close Grip BP 185x6x3 Did some leg curls and calf raises they were tight from brush clearing earlier in day.
Yep got the Swiss bar and some OLY DB`s and weights from the big fella. Derek asked about the time I injured my left shoulder(most recent) when I described it to him he had some pretty good insight as to the cause of the injury and some suggestions for rehab and current benching form. All in all a good connection Thanks Derek!
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Post by thebruce on Aug 23, 2011 11:12:26 GMT -5
Aug 22 2011 Sumo 135x3x3 185x3x3 205x3 255x3 275x3x3 PC 135x3 145x3 155x3 165x3x2 HLR BWx20x2 RH BWx10x5 No conditioning work last couple.
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Post by thebruce on Aug 25, 2011 10:13:55 GMT -5
Aug 24 2011 OHC big rock x50x4 1 arm OHP small rock x10 big rock x3x3 MP 135x3x2 145x3 155x3 160x3 Close Grip palms in PU BWx6 +25x3 +35x3x3 DIPS BWx10x3 OHC big rock x50x2 1 arm OHP x3x2
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Post by thebruce on Aug 30, 2011 9:58:02 GMT -5
August 29 2011 Over Head Carry big rock x50 x4 1 arm OHP small rock x10 big rock x3x3 with 3 sec hold at top 3 BD 135x3x3 185x5x2 185x10 DBR 60x10 80x10 100 x10x3 DBP 60x10x3 OHC big rock x50x2 1 arm OHP big rock x3x2 3 sec hold at top
Took some time off back was overtrained. Hitting Sumo PC MP SLDL weighted PU CSR and Squats every training cycle was good for about 4 weeks then caught up to me. Do some 531 for 3 bd squats and MP, Sumo may look a little different. Start light as the program suggests. My old bod will like that and the deload weeks as well.
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Post by thebruce on Aug 31, 2011 8:20:25 GMT -5
August 30 2011 Tire Drag 8 rocks 100 fwd 100 bckx2 SLDL big rock x10 SUMO 135x5 185x5 205x2 255x2 275x2 285x2 295x2 300x2 RH BWx20x3 HLR BWx20x3 Tire Drag 8 rocks 100 fwd 100 bckx2 SLDL big rock x3x3 Nice little WO,rained (thank god) during tire drag got up to a nice fresh morning.
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Post by thebruce on Sept 6, 2011 11:36:25 GMT -5
Sept 1 2011 OHC big rock x50x4 1 Arm OHP small rockx10 big rockx10x3 DIPS BWx10x3 Wide PU BWx10 Med PU BWx10 Narrow PU BDx10 Sept 3 2011 Hip Belt Squats (done with oly bar braced into rack lifting one end with hip belt) 1plate x10 2plates x10 3 plates x10 3.5 plates x10x3 Leg Curl 50x10 60x10 70x10 1 leg calf raise BWx20x3 Plyo jumps on block(for calves) BWx20 Sept 4 2011 Swiss bar 1 plate x10 3 BD 135x3x3 185x5 205x5 215x6 DBR 60x10 80x10 110x10 100x10x2 DBP 60x10x3 Tried those hip belt squats first time kinda like a poor mans leg press no load on low back though. By using the bar you can lean back real well.
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Post by thebruce on Sept 9, 2011 10:53:02 GMT -5
Sept 6 2011 Tire Drag 8 rocks 100 fwd 100 bckx2 SLDL big rock x10x2
Sumo 135x5 185x2 205x2 255x2 275x2 285x2 295x2 300x2 315x2 RH BWx20x2 HLR BWx20x2
Tire Drag 8 rocks 100fwd 100 bck x2 SLDL big rock x10 x2
Sept 8 2011 Over Head Carry big rock x50x4 1 arm OHP small rock x10 big rock x3x3 3 sec hold at top
MP 125x5 135x5 145x5 DIPS BWx10x3 PU clse BWx10 Med BWx10 wde BWx10
Pushed a lawn mower for 1 .5 hours as a finisher. WHOAAAAA fat guy walking!!!
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Post by McLifter on Sept 9, 2011 12:13:01 GMT -5
Better than fat guy crawling isn't it? McLifter
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