Build Bruce a Bench

[thebruce]

August 27 2009

Floor Press barx3 95x3 135x3 185x3 205x1 225x1 245x1 255x1 Rack Lock out 363 10 sec hold 275x1 Rack Lock out 10 sec hold 378 290x1 Rack Lock out 388 300x1 Rack Lock out 388 10 sec hold 300x1 missed 255x3
The 1st floor press at 300 wandered back towards my head and I got it stuck under the pins at the rack was able to lower it and manuver around the pin and rack it, it took some straining though. Was hopin for a double at 300 but goofed up the 1st one and the second attempt just not there. The RLO prior to the heaviest singles are great. Just to pop 388 off the pins and hold it is quite humbling.

Chest suppoorted row 135x8 185x8 205x8 225x7 225x3
Choked on last set of 8 so added a triple to make up for it.

DBE 57.5x10x2 57.5x10 left arm 57.5x9 right arm right arm was a bit beat up from manuvering the 300 back from under the pin.

Rear Delt raise 27.5x15x2

Although I made some mistakes and did not meet my goal with 300 I feel the WO will make me a lot stronger again I "strained mightily" and I will take another shot at a double in 300 with the board press in 3 weeks.

[thebruce]

August 29 2009
Tire Drag 3 rocks 100fwd 100bckx2
SLDL 1 arm OHP Zercher squat big rockx10

TD 4 rocks 100fwd 100bckx2
SLDL 1 arm OHP Zercher squat big rockx10

TD 5 rocks 100fwd 100bckx2
SLDL 1 arm OHP Zercher squat big rock x 10

Dropped the weight on drags but upped intensity as I took no breaks that is I completed each of the 3 sets in total before I took a break really sucking wind at the end but good WO.

[thebruce]

Sept 3 2009

Pull over press 103x10
Rotater cuff L flys 3 ways and lateral raises.
PU clse grp BWx10

Speed Bench 135x3 155x3 180x3x2 clse med wide
clse grp bench 185x5 205x5 245x3(goal was 5 but no gas in tank)

PU palms forward clse grp BWx8
PU palms facing clse grp BWx8

Lying lateral raise 25x10x3

cable push down 50x10 70x10 80x10

Scott Curls 103x12

Kinda tired low energy to start but good speed on the BP

[thebruce]

Sept 4th 2009
Frt Sqt barx12 95x10 135x8 155x8

RDL 135x3 185x3 205x3 225x3 205x3

RH BWx10x3

Leg Curl 50x6 75x6x2

Sept 7th 2009
2 bd BP 95x5 115x5 185x5 205x5 225x5 255x5 all but last 2 paused.

Clse grp BP 135x8 155x8 155x6 right after the 2 bds and fast pump type movements

Wde PU BWx10x3.

I really enjoyed both these WO`s.

[McLifter]

Nice job on the benches there big fella. It is looking good!

McLifter

[thebruce]

THX Brock a little less weight than usual for the clse grp but it worked out well.
September 8 2009
Frt Sqt barx3 95x3 115x3 135x3 155x3 185x8

RDL 135x8 155x8 185x8

Leg Curl 50x10 62.5x10 75x10

RH BWx10x3

Oh how nice it is to sqt and pull a bit, all the closer to my goal of being an underwear add model

[thebruce]

September 10 2009

Speed BP 185x3x8 clse med wide

Clse Grp BP 205x1 225x1 235x1 245x1 255x3 255x2 255x3 lost it in my head on the second triple.

Cble psh dwn 75x15 95x8 95x5

Scotties 103x15

Front delts pooched so no shoulders as well tri`s really worked hard on clse bench so stopped the last set of push downs when the form went off.
I am pleased with the clse grp this time.
Iced both shoulders afterwards sure helps.

[thebruce]

The road was wet and the bugs were hungry what a perfect day for a TIRE DRAG
DIDDA BUNCHA lite squats reverse hypers and tater cuff stuff (in the gym) to get WU and then
1 arm OHP,Frt SQT,SLDL small rockx10
TD 5 rocks 100 fwd 100 bck
1 arm OHP,frt sqt , sldl big rockx10
TD 7 rocks 100 fwdx3 100 bckwdx2
1 arm ohp,frt sqt, sldl big rockx10
Kept up the pace almost threwup during the 7 rock set. road was wet so pulled very hard I kept it cranked not much left when I was done. Recovered quickly though feel great today. I love the OHP with the rocks. Think I will start tossin them a bit they are getting to cheeky.

[thebruce]

Lookin at an old school BP routine by ED COAN. Starts out with 70% of 1 RM for 2 work sets of 10 reps in flat bench then drops 12% for 2 work sets in close grip bench finishing with 2 work sets incline bench. No other excersizes. This WO is repeated once more then the weights go up 4% each work out as reps drop to 8`s for a couple 5`s for 3 WO`s 3`s for 3 WO`s and finally 2`s for a couple the last 1 with your previous 1 RM a return to the 10`s and 70 percent for 1 WO then a test WO.
The WO calls for a seperate shoulder day following a similar rep schedule for behind the head press with some front side and rear delt work as assistance to the shoulder press. A light bench day with presses done with your feet up on the bench flys dips cable and push downs with reps high and weights light is also included.
No back work as it appears he schedules his back work on deadlift days very much like I used to back in the 70`s and 80`s.
Pretty simple plan reminded me of how I used to train.
So how come Ed has records in 4 weight classes and all I won was the olympic gym fishing derby???

[thebruce]

September 15 2009. I was due for Dave Tate date with the 2 board press but I have been cutting firewood 2 days straight and felt more like a TIRE DRAG was needed sooooooo

1 arm OHP SLDL FRT SQT sml rock x 10
TD 5 rocks 100 fwd 100 back
1 arm ohp sldl frt sqt big rock x 10
TD 7 rocks 100 fwdx2 100 bckwd x 2
1 arm ohp sldl frt sqt big rock x 10
TD 7 rocks 100 fwdx2 100 bckwdx2
1 arm ohp sldl frt sqt big rock x 10

frt sqts done to an inverted 5 gallon pail well below parallel but not full rock bottom ( saving the knees)
40 lifts for 1 arm ohp was quite hard on the last set I did some push press as I was running outta gas.
Took breaks between drags and ohp did the sldl and sqts together. Today feel great.
Looking forward to lifting with the masters on the weekend come on you young people come out and play... We will play music from the 60`s and wear headbands but it would be great if there was a good turnout.
Because I work out at home stuff like this is great for me. I miss the old Olympic Gym crwd and always enjoy lifters company ( strange) whenever I can get together with them.

[Harv]

Saturday,maybe will push a car around the parking lot as a warm up.Jason,do you have a camera at the clinic?
Harvey

[jason hallock]

No problem harv, we'll everything needed on hand. It's been decided that we'll lift at the clinic. 1 pm saturday.

[McLifter]

So how come Ed has records in 4 weight classes and all I won was the olympic gym fishing derby???

Better leverages? Freakish strength? I know you both and it isn't the looks. Maybe you're just a better fisherman.

Nice workout there buddy!

I'm not sure if I'm coming on Saturday but it sure would be fun.

McLifter

[thebruce]

Sept 19 2009

BP barx10 115x5 135x5 205x3 225x3 ouch left shoulder acted up.
245 with evil denim shirt did not touch 275 with evil denim shirt touched but could not push it up. I had to pull the weight down to get it to touch weird being the 1st time and all.
225x5 2 bd clse grp.

BW PU x8x3
DBE 50x10x3
DBR 95x10x3
1 Arm Ohp 20x10 40x10

Bert showed me how to squat in a rack with out stepping back to set up and how to drop to touch in a shirt with out lowering your elbows anymore after shirt stops you.
Harv helped with my set up, foot placement and grip. Lot to take in. Jay gave me physio for my bum shoulder and was a great training partner. Man I forgot how good it is to work out with some one a lot stronger than you..
Plan for now is work the OHP as it does not bother shoulder and then see in a week or so if I can bench a bit

[thebruce]

Finished up the firewood week of the 21st,got er all tucked away in the shed.
Sept 26th 2009

TCSx10x3
POP 123x10
PU clse grip BWx8

BP barx3 115x3 135x3 185x3 2bd 205x3 225x3 left shoulder still wanky so stopped.

POP 123x10x2
PU clsew grp BWx8x2
LLR 20x10x2

Been hittin the TCS daily but left shoulder still a bit off I can see I overtrained a bit so gotta hit the valleys as well as the little peaks more regularly. Anyway will be on it again soon.