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Post by thebruce on Sept 12, 2011 11:05:12 GMT -5
YEP! Have not had to do the crawl since my mid forties when I blew my back. Sept 9 2011
Tire Drag 8 rocks 100 fwd 100 bck x2 SLDL big rock x10x2
Frt Sqt 185x5 205x5 215x5 Hip Belt Sqt 2 plts x10 3 plts x10 3.5 plts x10x3 Leg Curl 50x10 60x8 70 x6x3 1 Leg Calf Raise BWx 20x3 Plyo jumps off block for calves BWx10 HLR BWX20 RH BWX20
NO TD finisher here as I was done!!!
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medusa
Junior Member
Posts: 90
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Post by medusa on Sept 12, 2011 11:16:02 GMT -5
Do you find the plyo jumps hard on the feet?
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Post by thebruce on Sept 13, 2011 9:10:21 GMT -5
Plyos are only one set of 10 to 20 end of WO and so far no problems for the feet. September 12 2011
Over Head Carry big rock x50 x4 1 Arm OHP small rockx10 big rockx3x3 3 sec hold at top 3 bd 135x3x3 185x3 205x3 215x3 225x5 DBR 60x10 80x10 100x10 110x10 110x5,3,2 110x3x4 DBBP 60x10x3 BPA purple band x 15x3 move hands in an inch every 5 reps.
Iced left shoulder afterwards OK today. Surgery may be out if it keeps improving.
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Post by McLifter on Sept 13, 2011 21:08:22 GMT -5
Way to mix things up! How are the hip belt squats going? Did you rig up a belt and pin set up so you could do these?
I also see the board press was sailing along. Nice work!
McLifter
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Post by thebruce on Sept 14, 2011 9:22:30 GMT -5
Hip Belt Squats are done with a bar anchored in the rack and the rope looped over the end. This allows me to sit back into the weight. These all start at the bottom of the movement which is also different. Sept 13 2011. Tire Drag 8 rocks 100 fwd 100 bckx2 SLDL big rock x10x2
Sumo 135x5 185x2 205x2 255x2 275x2 295x2 315x2 325x2 RH BWx20x3 HLR BWx20x3
Tire Drag 8 rocks 100 fwd 100 bckx2 SLDL big rock x10
Bar speeed was good. Truck is the shop gettin beautified drivin thier sh#t box loaner is killin my back. When I got home I was not sure about a Sumo WO but some TD and SLDL warmed up nice and off we went.
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Post by thebruce on Sept 16, 2011 7:55:10 GMT -5
Can,t wait till I have my truck back. Big fat guys are not supposed to drive cavaliers. September 15 2011 Dandy Dog my coach trainer said I needed to play outside today Soooo... Dumb bell carry 60x50x2 80x50x3 MP 135x3 135x5 155x3 155x5 BB over head carry 135x35 BB carry 135x 50 Then down to the basement Dips BWx10x3 PU BW clse x10 medx10 widex10 According to Dan John you have to be able to carry your BW for 50 yds in a 2 hand carry to call yourself strong so 90 pounds to go!!! It was a WO carrying the weights in and outta the house.
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Post by McLifter on Sept 16, 2011 9:14:30 GMT -5
Is that a two hand carry ala Farmer's Walk, Bear Hug walk or the OH carry you did? How was it walking with a barbell overhead? Nice Work! If I were you I would buy my coach a treat and "give the dog a bone"! ;D McLifter
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Post by thebruce on Sept 19, 2011 8:03:39 GMT -5
Yep Farmers walk, barbell overhead was interesting as I contracted by core so tight to do it that my belt which was snug slid down to my hips off of my prodidgeous gut. I will do both again just not together!!! Sept 18 2011
BP Barx10 135x10 185x8 3 bd 205x3 225x3 240x4 Clse grp 185x10 185x8 185x6 CSR 135x10 185x10 205x10 185x10 PU Clse Grp BWx6 ( hang and stretch between reps)
Nice hike to finish off Dandy and I seen some Northern Goshawks , Geese and Blackbirds on the move. Beautifull fall weather. Man it is good to be a hick. Got my truck back looks awesome,that cavalier was akiller my old back.
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Post by thebruce on Sept 20, 2011 7:29:55 GMT -5
Sept 19 2011 Tire Drag 8 rocks 100fwd 100 bckx2 (x3) SLDL big rock x10x4 Goblet Squat bigrockx10x3 1 legged calf raise BWx20
To nice an evening for the basement so did this great outdoor WO.
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Post by thebruce on Sept 22, 2011 11:34:37 GMT -5
Sept 21 2011 OHC BGRCKx50x4 1 ARM OHP smlrckx10 BGRCKx3x3 W 3 sec hold at top MP 135x5 145x5 165x3 DIPS BWX10x3 PU Clse BWx10 Med BWx10 Wde BWx10 nice little WO
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Post by thebruce on Sept 23, 2011 8:52:03 GMT -5
Sept 22 2011 Tire drag 8 rocks 100 fwd 100 bck x2 SLDL big rock x10x2 Frt Sqt barx10 135x10 185x5 215x3 240x3 Sumo 135x5 185x2 205x2 255x2 275x2 295x2 315x2 335x2 RH BWx20,10 HLR BWx20 LC 50x10 Nice little WO again. I find using the outdoor stuff TD OHC etc an excellent WU for the weights. Take a few days off ( green backs are running) then do some deload WO and start over. I like the 531 approach very simple and contains some heavier lifts with some pump stuff so far so good.
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Post by Rehband on Sept 23, 2011 15:00:02 GMT -5
Good Stuff Bruce, Looks like we'll have great weather this weekend, not too bad for September. Enjoy. Cheers, Al
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Post by McLifter on Sept 24, 2011 0:06:20 GMT -5
Nice pulling buddy! But you weren't the Anola Taffy Pullun Champ for nothing. ;D How did those Greenbacks cooperate? McLifter
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Post by thebruce on Sept 27, 2011 10:25:07 GMT -5
THX Guys. No Greenbacks hit the Winnipeg River at Nutimik instead and caught some real nice Walleyes. September 25 2011 MP Bar x10 100x5 115x5 125x5 BP 135x5 155x5 185x5 PU Clse palms in BWx10 Clse palms out BWx10 Wide palms out BWx10 DIPS BW x10x3 ROM is improving getting deeper instead of adding weight or reps. C.C. 32.5x10 42.5x10x2
2 little deloads together .
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Post by thebruce on Sept 29, 2011 15:39:25 GMT -5
September 29 2011 Tire Drag 8 rocks 100 fwd 100 bckx2 SLDL big rock x10x2
Frt Sqt barx10 135x10 150x5 165x5 175x5 Sumo 135x5 185x5 205x5 215x5 230x5 LC 50x10 1 leg CR BWx20x2 HLR BWx20x2 RH BWx20x2
again 2 deloads done for the week. Met with surgeon again both he and physio are saying the same thing,get it done now while still young enough to recover. And neither the shoulders or the knee will improve on thier own but will get worse with time and use. Surgeon thinks both shoulders can be repaired.
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