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Post by dbunch on Mar 7, 2011 8:16:57 GMT -5
LoL – working with band does keep you on your toes
Monday – Military press Note: I kept it to a strict military press today so the numbers may be a little lower than I normally work at 10@ Bar 10@95 5@135 3@155 3@165 3@185 6x3@135
Bumbell Clean to press 4x1@85 1@100 left, couldn’t get the right one all the way up.
Dumbbell curls 4x5@50
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Post by dbunch on Mar 8, 2011 8:05:14 GMT -5
Tuesday keep it simple today as I bowl tonight.
Bent rows 12@Bar 4x12@95
Shrugs 12@135 8@225 6x4@315
Pin Pulls 10@315 4@415 2x1@495 4x1@545
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Post by thatnuckolskid on Mar 8, 2011 16:10:32 GMT -5
any reason for going so light on the bent rows? i don't mean that as a criticism, because you pull a ton so whatever you're doing is obviously working! just wondering
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Post by dbunch on Mar 9, 2011 7:11:30 GMT -5
To be honest, I was thinking about blowing off the work-out altogether. I walked into the gym without out a plan that day and really had to push myself to get going. So I guess we could call it a long warm up set.
That being said, I did focus on the top end of that movement, bringing the bar up in to my chest and really just pull the shoulder blades together. That part of the movement is normally sacrificed when I get into the heaver weight. I probably could (should) have gone to 18 reps. but that was one where just showing up was a win.
And just a side note; it carried over into my bowling. I bowled a 319 series.
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Post by dbunch on Mar 10, 2011 22:12:56 GMT -5
Just playing around today
Bench 100@75
Orange band pull apart – Shrugs on the Cybex 4x25, 25@170
Bent rows for 30 seconds to Shoulder press and hold for 30 seconds 4@75 Max Dumbbell curls max effort 45,40,35,25’s
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Post by dbunch on Mar 11, 2011 17:06:52 GMT -5
Deadlift 10@135 10@225 5@315 3@405 1@494 4x5@315
Stiff leg deadlifts 4x10@185
Leg curls 3x10@70 (Felt a lot heavier)
I’m off tomorrow to make my by monthly plasma donation, Back in the gym Sunday morning at 7:00AM
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Post by Rosario-546 on Mar 11, 2011 17:27:03 GMT -5
Nice work!
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Post by dbunch on Mar 13, 2011 19:44:41 GMT -5
Thanks
Today was about endurance
Bench + Dead lift supper set. 4x(5@225, 10@185) There were three of us lifting, 2 were always on one of the lift and the third was in the hole waiting his turn (Maybe 15 to 20 seconds rest between sets) Latt pull downs, 8x4@170 on cybex – Same as above hit your four, jump up and the next person goes.
Shrugs – 4x18@185 – same
Run the rack Curls 65s, 45s, 40s, 35s Max effort
Done
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Post by dbunch on Mar 13, 2011 19:45:49 GMT -5
Just as a side note, we got through the workout in 30 minutes and I was beat, but it felt good.
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Post by dbunch on Mar 14, 2011 7:01:28 GMT -5
Monday
Military press 2x10@95 3x5@135 3x3@155 3x1@175
Triceps pull-down (Straight bar) 4x30@90
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Post by Rosario-546 on Mar 15, 2011 6:35:55 GMT -5
Nice work with the Military Press, still running the 5-3-1?
On a side note, I bowled for two seasons with my father in-law........hated it.......ha It was crazy how much trash talking these bowlers where doing, it was driving me nut. I called it quit after I saw a 90+ year old lady, clinically blind bowl a 260! Not even joking, she was having a lady actually line her up on every shot. And from what they told me, she does that all the time, whatever!
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Post by dbunch on Mar 15, 2011 7:26:49 GMT -5
Bowling is just an excuse to go out and have a beer one a week. I don’t mind it since they band smoking in the bowling allies. I’m not actively doing the 5/3/1 right now but I plan to get back to it here soon. I think I have a bit of the cabin fever and it has me in a funk right now with little motivation. I’ve got a strongman in June and a Full meet in July so I’m think I’ll pick up on the 5/3/1 again in April. No workout today. I’m not sure what I did last night but I woke up stiff and sore. It took two Motrin and 20 minutes in a hot shower just to get my body erect. Man I hate getting old.
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Post by dbunch on Mar 17, 2011 7:03:24 GMT -5
There are day when you cant wait to get in to post your workout and there are days when you think it almost might have been better to just let it go – today was a let it go day.
I’ve really ignored my squats recently and it shows in today workout.
Squats 10@135 2x6@225 3x1@315 3x10@135
Front squats (inspired by “ ThatNauckolskid” 3x8@135 3x10@bar
This was one of the hardest workouts I’ve had physically but also mentally. I know where I will be focusing a lot of my work in the near future.
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Post by crazy on Mar 17, 2011 7:21:05 GMT -5
Are you going to worlds? Is the full meet in Lincoln?
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Post by dbunch on Mar 17, 2011 8:54:31 GMT -5
I was planning to, event got my airline tickets and everything based on the date that they had posted here. Not a week after I bought my ticket they moved the date back a week and the tickets are non-refundable so what was a trip to worlds is now just a family vacation. And Yes, My full meet is the AAU meet in Lincoln at the Cornhusker state games
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Post by thatnuckolskid on Mar 17, 2011 16:18:04 GMT -5
good work on the front squats! they take a while to get the feel for, but i'm convinced they improve both squats and deadlifts.
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Post by Rosario-546 on Mar 18, 2011 6:27:43 GMT -5
I was planning to, event got my airline tickets and everything based on the date that they had posted here. Not a week after I bought my ticket they moved the date back a week and the tickets are non-refundable so what was a trip to worlds is now just a family vacation. That sucks! I'm at a lose for words really, you don't sound really pissed though. Ill be pissed for you, that SUCKS, and i just kicked my trash can. ;D
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Post by crazy on Mar 18, 2011 7:32:14 GMT -5
What he said!
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Post by dbunch on Mar 18, 2011 7:36:47 GMT -5
I would be lying if I said I wasn’t pissed at first but it’s one of those things in life that happen. I do believe it is bad form to post a date for an event then change it, but there is little I can do about it. The funny thing is that it’s actually happen to me twice this year. The Nebraska American challenge was posted as being on June 11, so I planned a trip for the following weekend, then boom, the date is move to back a week so I’ll be missing that one too. I’m not really out anything with either event except for the chance to compete in the two events and I still get to spend 6 day in Florida with my family in October so it’s not all bad. If this is the worst thing I have to deal with the year then I count myself lucky.
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Post by crazy on Mar 18, 2011 13:44:37 GMT -5
You have a good way of looking at things.
I will see you at the july meet!
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Post by dbunch on Mar 18, 2011 15:00:42 GMT -5
Thank, I'll be looking for you then!
I have the preliminary list of events for my next event, the highland/strongman games in June
Highland events Breamer Stone WFD 28lbs WFD 42lbs WOB 42lbs
Strongman Farmers walk (hold) -185lbs (each hand) one attempt for time 2” axle clean and press for reps 185lbs Husafell Stone (300) 0ne attempt for distance And an unpublished mystery event
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Post by dbunch on Mar 19, 2011 10:37:41 GMT -5
Saturday March 19th
Front squats 3x10@bar 3x10@95lbs
Bench 2x10@135 3x5@225 3x3@275 3x1@305 4x10@170
Farmer holds 3x125(per hand) for 30 seconds
Dumbbell curls 3x6@50
EZ curls 3x10@65
Triceps push down straight bar 4x15@140 15 minutes on the elliptical
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Post by buckeye2010 on Mar 19, 2011 10:48:46 GMT -5
I have a lot of respect for you athlete that perform the strongman contests. I could not imagine doing what you guys do. My hat's off to you. Keep up the great workouts. Craig
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Post by dbunch on Mar 19, 2011 11:55:50 GMT -5
Thanks Craig, I just can’t think of anything more fun that pushing myself to my limit and beyond some times. My wife say’s I do it because I’m not smart enough to realize I shouldn’t be doing it.
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Post by crazy on Mar 20, 2011 7:59:15 GMT -5
;D
Now I can relate to that.
I just spit my coffee all over my monitor.
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