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Post by thebruce on Feb 7, 2012 10:48:49 GMT -5
Feb 4 th 2012 Stand DBP R arm 40x10 50x3 60x3 65x3x8 55x10 L arm 7x10x3 Low pull Prp band R arm x20x3 L arm x10x3 Tricep pshdwn Prp band L arm x10x3 Stand DB tricep ext. 40x8 35x8x2 LR R arm 30x8x3 L arm 3x10x3 Stand DBC R arm 40x8x3 L arm 7x10x3 Doing lots of ROM and band stuff for tater cuffs 2 x a day min.
Feb 5th 2012 2 miles snow shoes WU Hip Belt squat 2 plts x10 3 plts x 3 4plts x3 5 plts x10 6 plts x10 6plts x 15 RH BWx20x3 LC 50x8 62.5 x8x2 SLDL 135x10 145x10x2 Stand CR 1 leg +35x12,10 8.
Great Powerlifting meet, impressive lifting and good to see some of the old powerlifting greats of MB. Question for the younger lifters though who is going to run these meets when the old farts can`t or don`t want to?? Be nice to have you there helping out.
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Post by thebruce on Feb 8, 2012 23:20:08 GMT -5
Feb 8 2012 1 Arm Stand DBP R arm40x10 50x3x3 60x3x2 70x3x6 55x10 L arm 7x10x3 Low pull Prpl Band R arm x20x3 L arm x10,15x2 DBE R arm 40 x8 x3 L arm 12.5x10x3 Stand DBC R arm 40x10x3 L arm 12.5x10x3 LR R arm 30x10x3 L arm 3x10x3 Lottsa tater cuff stuff as well for both arms.
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Post by McLifter on Feb 10, 2012 14:00:04 GMT -5
Lookin good gringo! How does the shoulder feel with the increase in work? Brock
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Post by thebruce on Feb 16, 2012 10:55:12 GMT -5
Last couple looked like this. Feb 12 2012 HBS 2 plts x20 3 plts x20 4 plts x20 added another 2 inches to the blocks so deeper. SLDL 135x10 145x10x2 RH BWx20x3 LC 50x10 62.5x10 75x10 1 leg CR +45 x10x3
Feb 15 2012 Standing 1 arm DBP R arm 50x10 60x1 65x1 70x1 75x3x3 60x10 L arm 12.5x10 17x10x2 Low pull purple band R arm x20x3 Larm x15,12,10 Standing DBE R arm 40 x10x3 L arm 12.5x10 17x10x2 Stand DB curl R arm 40x10x3 L arm 17x10x3 Stand LR R arm 20x10x3 Larm 3 x10 5x10 10x10 5x10
Left arm is coming back. I had a tendonextomy on the small part (top) of the bicep as this tendon was shot and causing pain. This has left me with some flabby muscle on top of bicep sure feels like crap but it is tightening up. One weight WO and one cond WO plus a day off seems to work well. Oh yeah I can swing a splitting maul again. Man I love that kind of work always have.
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Post by thebruce on Feb 28, 2012 14:13:53 GMT -5
Last couple looked like this Feb 24 2012 Close grip PU BWx3x8 BOR 1 platex10 1 and a half plates x3x8 DB Lateral raise OHP super set L arm 12.5x10x3 R arm 30x10x3 Stand DB curl L arm 12.5x10 17.5x10x2 R arm 30x10 40x10x2 Tricep push down purple band x10x3
Feb 27 2012 HBS 2 plates x10 3 plates x3 4plates x3 5 plates x3 6.25 plates x3,6,9,9,6 LC 50x10 62.5x3 75x3x6 RH BWx20 BWx5x6 SLDL 145x10 185x3x6 Stand CR 1 leg +45x3x10 ( alt legs) 2 leg +45 x20,15 All good. Right arm is scheduled for surgery Mar13 so a couple more weeks of 2 arm pulling then it will be left arm only. If I can get my left arm as strong as my right is now I will be happy. Went a little deeper again on HBS added some 1 inch thick boards to bottom of planks really felt the additional depth.
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Post by thebruce on Mar 29, 2012 8:12:49 GMT -5
Left shoulder surgery March 13 2012. Seen Surgeon at Pan Am yesterday. He was pleased with recovery on both shoulders. He brought in a physio to assess and she recommended light resistance for left and ROM to shoulder height only for right(this for about 4 weeks). Both shoulders have had a cuff repair cut top tendon on biceps(both were frayed and causing pain) and trimmed the bone ends in AC joints. The trimming should prevent impingement when arms are fully extended. An intern that also assessed me said he had 2 pec tears and a cuff fix himself 5 years ago. Laid off bench for a year currently benching more than before. His advise was rehab work till new year then if pain free bench may be a possibility. Still training. March 28 2012 Tire Drag 8 rocks 100 fwd 100 bck x2(x3) Leg Curl 50x10 62.5x6 75x6x3 RH BWx20x3 1 leg stand calf raise BW+45 x15x3 March 26 2012 Left arm Low pulls purple band x20,15,10 DB OHP 7x10 10x10 20x10x3 DB curl 20x10x3 Tri push down PBx20,15,10 anterior shoulder stretch x10x3 hold 10 secs Right arm lateral broom stick adduction x10x3 raising the flag x10x3 anterior shoulder stretchx10x3 Both shoulders lit up after this one but ice and rest and they were OK following day.
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Post by Rehband on Apr 1, 2012 18:16:01 GMT -5
You're an inspiration man, Keep up the ROM work, the strength will come back soon enough.
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Post by thebruce on Apr 4, 2012 16:06:09 GMT -5
April 4 2012 Still training Tire Drag 8 rocks 100 fwd 100 bckx2 x3 Leg Curl 50x15 60x10 70x8x3 1 leg calf raise BW+45 x15x3
Left arm OHP small rock x10x3 SDC 20x10 30x10x2 Purple band push down x10,15,15 Low pull Purple Band x15x3 Right arm ROM to top of shoulder Front raise w iso holdx10x3 side raise w iso hold x10x3 rear raise w iso hold x10x3
Laid off for a few days. But this was fun.
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Post by McLifter on Apr 5, 2012 17:46:21 GMT -5
That is excellent Bruce! Keep up the effort as you already know where it will take you. I think Al is correct in noting that you are an inspiration. Anyone recovering from surgery would do well to follow your example.
Brock
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Post by thebruce on Apr 7, 2012 22:05:10 GMT -5
April 7 2012 Thanks for the encouragement fellas, however given I overtrained my bench enough to tear both cuffs I feel foolish rather than inspiring.
Hip Belt Squats(nice deep ones) 1 plates x10 2 plates x 10 3 plates x 10 4 plates x 20 Leg curl 50x15 60x10 70x10 1 leg calf raise BW+ 45 15x3
Left arm SDBP 22.5x10x3 SDBC 22.5x10x3 Low pull purple band x10x5 Push down purple band x10 x 3
Right arm front raise, side raise, rear raise w 3 sec iso hold x 10x3 Anterior shoulder stretch both arms 60 sec holdx3.
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Post by thebruce on Apr 10, 2012 18:26:07 GMT -5
April 10 2012 HBS 1 plate x 10 2 plates x 10 3 plates x 10 4 plates x 3 5 plates x 20 LC 50x8 70x6x4 1 leg calf raise BW+45 x20x3
clse grp PU BW x1 ,2,3,4, low pull purple band x 10,15,15
low pulls were both arms simultaneously,seems lite pulls do not hurt shouders.
D0 a bunch of ROM stuff 2 x day as well as a hike and some low back stuff
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Post by Rehband on Apr 10, 2012 21:35:26 GMT -5
Good to see you back at the pull ups, still amazed with your recovery. Cheers, Al
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Post by thebruce on Apr 12, 2012 11:42:23 GMT -5
Thanks Al. HBS 1plate x 5 2 plates x 5 3 plates x 10 4 plates x 3 5 plates x 3 6 plates x 20 all below parallel LC 50x10 62.5x6 75x4 75x15 Seated CR (barbell across knees) 135 x 10x2 135 x 40
Close Grip PU BW x 1,2,3,4,5 Seated low pull purple band x 15x3
Nice little WO
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Post by thebruce on Apr 12, 2012 12:02:56 GMT -5
Yesterday Left Arm 1 arm OHP 10x10 20x10 30x10x10 Standing DB curl 10x10 20x10 30x 10 x 3 Tri push down purple band x 10x3 mid grip full extension held at bottom for 3 count Right Arm Stand DB curl 10x10x3 Tri push down hand width lower than left full extension no hold.
Both shoulders get the full Monty of tater cuff stuff 2x a day left with bands right just ISO tension.
And Bruces basement gym hosts a pair of 18 year olds 3 x a week my son and a friend are of to a good start. I love coaching young people and both of them are really excited. Hope it lasts.
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Post by thebruce on Apr 14, 2012 0:18:02 GMT -5
April 13 2012 HBS 1 plate x 5 2 plates x 5 3 plates x 10 4 plates x 3 5 plates x 3 6 plates x 20 LC 50 x 10 62.5 x 6 75 x 6 x 3 Seated calf raise (bar on knees) 135x10x2 135x40
Clse Grp PU BWx 1,2,3,4,5 Seated Rows purple band (both arms) x15x3
April 14 2012 TD 8 rcks 100 fwd 100 bck x2 x3 Left arm OHP small rock x12x3 Left arm SDBC 10x10 20x10 30x10x3 Left arm purple band psh dwn mid grip x 10x3 w 3 sec hold Right arm SDBC 10x10x3 Right arm Purple band push down handwidth lower than left x10x3 no hold.
induction adduction x 10x3 front raise rear raise x 10 x3 side raise x10x3 anterior shoulder stretch purple band x10 sec hold x 3 pull aparts with knee wrap not ready for band yet.
left arm is with bands right just ISO holds do this 2x a day
God I want my arms and shoulders back. 4 inna row gettin restless.
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