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Post by thebruce on Oct 26, 2011 15:42:58 GMT -5
So still training last one looked like this Over Head Carry bigrockx50x2 1 Arm OHP small rockx10 big rockx3x3
BP 135x3x3 185x3x2 3 BD 205x3x2 225x3 245x3 Clse Grp 185x10 185x6 155x10 DBCC 42.5x10x3 Band Pull Aparts purple band x20x3
Over Head Carry big rock x50 x2 1 Arm OHP big rock x3x2
I did finish up the firewood last weekend and did 4 truck loads in a row most of it flipped out of bush in 15 to 20 foot lengths with 20 to 24 inch butts. Real hard work and get this my capacity for work is greatly enhanced this year from last due to the Tire Drags Over head Carrys Squats and especially the SUMO DL. My strenght and conditioning is quite a bit better. Go figure training makes you stronger and in better shape. I think I`ll write a book. One more month till shoulder surgery I will keep hittin the training up to and after just work around the side that was operated on. I can not let my fans down (thanks Mom)
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Post by Ed on Oct 26, 2011 18:05:12 GMT -5
Four truck loads I would have been dead after that. Keep up the good work and good luck with the surgery, what does the rehab look like after the surgery?
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Post by thebruce on Nov 1, 2011 15:58:56 GMT -5
Thanks Ed rehab will start with a trip to River Bend Physio and Jason has advised the process is lengthy and lite to start. Surgeon said 3 to 6 months till I have full strength back in shoulder. Oct 27th 2011 Tire Drag 8 rocks 100 fwd 100 bck x2 SLDL big rock x10x2 Front squat barx10 135x3x3 185x3x2 205x3 225x1 235x1 245x1 255x1x3 205x3x5 SUMO 135x1x3 185x1x3 205x1 255x1 275x1x5 RH BWx20x3 Tire Drag 8 rocks 100 fwd 100 bckx2 SLDL big rock x10x2
Oct 31 2011 Clean and Press bar x10 95x5 115x3 135x3 145x3 155x3x2 155x2 155x1x3 135x6 DIPS BWx10x3 PU Clse BWx10 med BWx10 wde BWx10 BPA purple band x20x3
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Post by McLifter on Nov 2, 2011 12:26:52 GMT -5
Nice lifting there young fella. McLifter
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Post by Rehband on Nov 2, 2011 20:53:00 GMT -5
Some respectable front squats and presses there Bruce. You're no slouch in the volume department either. Cheers, Al
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Post by thebruce on Nov 7, 2011 13:53:24 GMT -5
THX gentlemen. Last 1 looked like this. Nov 5 th 2011 BP 135x3x3 185x3x2 3BD 205x3 225x3x8 BOR 103x3x3 153x3x3 203x3 223x3x8 173x8x3 Clse Grp 185x7 175x8 175x8 BPA purple band x20x3 CC 42.5x10,8,6.
Benches and Rows were super setted with 10 to 90 sec rest. between super sets. I really like this Hepburn style training. Pretty straight forward power sets pump sets viola done. Of course I added some curls and BPA for weak areas but I tell ya for drug free lifters the stuff that worked before steroids were around is good stuff to follow.
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Post by thebruce on Nov 8, 2011 9:23:45 GMT -5
Nov 7 th 2011 Tire Drag 8 rocks 100 fwd 100 bck x2 Sumo 135x3 185x3 205x1 255x1 275x1 295x1 315x3x3 Frt Sqt barx10 135x3 185x3x8 RH BWx20x3 HLR BWx20x3 Tire Drag 8 rocks 100 fwd 100 bckx2
TD was tough road was wet and pulled hard had to take breaks on the last one every 100 steps. Beautifull night out though moon shining bright coyotes howling just awesome.
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Post by thebruce on Nov 17, 2011 11:56:00 GMT -5
Nov 10 2011 OHC big rock x50x2 1 arm ohp big rock x3x3 C/P barx3x3 95x3 115x3 135x3 145x3 155x3x2 135x6x3 DIPS BWx10x2 BWx3x3 PU BW CLSE x10 MEDx10 WDE x3x3 BPA purple band x5x3x(x3) in one inch exch set of 5 DBC 42.5x8x3
Nov 13 2011 OHC big rock x50x2 1 arm OHP small rock x10 big rock x3x2 BP 135x3x3 3 BD 185x3 205x3x8 DBR 60x10 110x5x5 Clse Grp 185x8 185x6 185x4 DBC 42.5 x10,8,6
Nov 16 2011 FRT SQT barx3x3 135x3x3 185x3x3 205x3x3 225x3x3 SUMO 135x3 185x3 205x3 255x3 275x3 300x3 RH BWx20x3 HLR BWx20x3
Training is going good, I have 2 days in between WO and on 1 of those days have good hike 3 or more miles that includes going through 5 gravel pits there and back for the extra work. Body weight is down under 250 for the 1st time in a while, blood pressure 120 over 60 and resting heart rate is under 60.
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Post by McLifter on Nov 17, 2011 13:31:28 GMT -5
Yer just a lean mean lovin machine!! Nice work there young fella. What does your canine trainer have to say about your effort? Two paws up? Brock
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Post by thebruce on Nov 21, 2011 11:42:31 GMT -5
Dandy Dog says more hiking and outside conditioning is the way to go,mostly because he likes to hike and we play tug of war with a rope in between conditioning sets. The weights he just watches. Nov 19 2011. C/P barx3x3 95x3x3 115x3x3 135x3x3 145x3 155x3 165x3 135x6x2 DIPS BWx3x4x2 BWx10 PU Clse Grp BWx3x4 Med BWx3x4 Wde BWx10 BPA purple band x20,15,10 (moved in 3 inches per set) CC 42.5x8x3 Tough one this as I split wood for an hour prior as a WU.
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Post by thebruce on Nov 29, 2011 9:29:35 GMT -5
Last couple before surgery just light but fun.
BP bar x10 135x3x4 185x3x5 Clse Grp 185x6x3 BOR 103x10x2 POP 103x10x2 PU BW clsex10 med x10 wde x10 DBCC 42.5x8x3
Tire Drag 8 rocks 100 fwd 100 bck x3 1 arm ohp small rockx10 big rock x 10 Goblet squat big rock x10 SLDL big rock x10 BPA purple band x20 BPD purple band x10 Repeated the above, the extra 200 steps per set in the tire drag really amped it up,great conditioning stuff. Any one who is strong and looking to drop weight and increase GPP this is a good one.
Surgery this Thursday on the left shoulder. I know some of you kind souls advised against it and I do appreciate your advise. How ever I have been trying to rehab the right shoulder for 2 years the left for 15 months and I have some limitations that are causing grief in day to day living that both of my doctors and physio therapist advised will only get worse with time. I need to be active and hope to have another 30 years or more of mobility so the repairs are more likely to be successfull at 54 than 64 or 74. I had hoped to bench in a contest and that is still a possibility. But of greater importance to me is that by training again I have improved my overall health increased strength and capacity for physical work. Thanks to you for your encouragement, I enjoy my time on this site and appreciate the advise.
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Post by McLifter on Nov 29, 2011 12:25:45 GMT -5
I hope all goes well my friend and your recovery is a quick one.
Brock
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Post by thebruce on Dec 26, 2011 13:26:32 GMT -5
Merry Christmas muscle heads and here`s hoping for a few PB`s for each of you in the coming year. 25 days since surgery for what Dr.Dubberly described as a massive tear to my left rotator cuff. Went for a post op appointment Dec 14 and he advised no physio till Jan 1st. I seen the pictures of the tear and sutures afterwards it needed fixing no doubt. so rehab will be a long haul. Still training the last 1 looked like this. Tire Drag 8 rocks 100 fwd 100 bck x 3 DB clean and press,front squat (right arm only of course) 30x3x3 50x3 60x3x3 DB curl 60x8x3 (standing cheat curls) DB OH triceps extension 40x10x3 DB lateral raise 30x10x3 Reverse Hyper BWx20x3 1 leg calf raise BWx20x3 Doing one set of TD followed by the above doing clean and press together after the press I tuck DB under chin and squat to a block. All outside and of course fetch and rope games with Dandy the dog during breaks.
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Post by thebruce on Dec 29, 2011 14:35:21 GMT -5
Dec 27 2011 DB clean press and squat bar x10 30x3x3 40x3x3 50x3x3 60x3x3 60x5 Purple band seated row x20,15,10 Purple band psh dwn x20,15,10 Leg Curl 50x10,8,8 1 leg calf raise bwx20,15,10 Reverse Hyper BW x20x3 Dec 29 2011 Hip Belt squat 60x10 100x10 (DB's) 1 plate x10 2 plates x 3 plates x 4 plates x 20 ( Oly bar seems better) Leg curl 50x15 60x10x2 1 leg calf raise BWx20,15,10.
Hip belt squats felt good thanks to Brock and Sue for the loan of the hip belt. Gonna split the upper and lower body WO for now. Start physio next week on the left shoulder
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Post by McLifter on Dec 29, 2011 21:04:52 GMT -5
Olympic Bar feels better? Do you mean doing back squats or front squats?
Nice effort there OAM (One Arm Man) ;D I know I found the Hip Belt changed the groove and hit the quads more. It feels different than what we are used to.
McLifter
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