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Post by dbunch on Feb 18, 2011 6:32:55 GMT -5
I was feeling a little stiff yesterday so I hit the gym and did some really light work
Bench 10x5@135 Deadlifts 10@5x135 Squats 10x5@135
That it till the meet Saturday!
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Post by thatnuckolskid on Feb 18, 2011 18:37:34 GMT -5
good luck! rest, recover, and lift huge!
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Post by dbunch on Feb 19, 2011 18:29:20 GMT -5
I did it 341 bench and 523 dead lift, Strict curl is another story I made my opener at 110 but bombed the next two attempts. I suck at the strict curl. For the life of me I can’t figure out why I keep signing up for that event
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Post by Stoneface on Feb 19, 2011 19:23:53 GMT -5
apparently you don't know the word '
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Post by Stoneface on Feb 19, 2011 19:24:56 GMT -5
OPPS.....apparently you don't know the word "quit" and thats a good thing :-)
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Post by zimbo415 on Feb 19, 2011 23:55:50 GMT -5
Good job on the meet 2 PRs aint bad.
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Post by dbunch on Feb 20, 2011 10:48:20 GMT -5
Thanks for the kind words all, Tomorrow I start training for my nest event in June a Strongman/highland games mash up
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Post by dbunch on Feb 21, 2011 7:57:52 GMT -5
No rest for the weary. Not two day since the meet and I’m already dissatisfied with my new PR’s and I’m ready to set some new ones.
Do to some scheduling changes it looks like my meet plans for 2011 have change. As it stands now on June 18th and September 17th, I’ll be competing in the NAHA games (Strongman/Highlander) I had planned to compete in a Raw meet (Full) in March and the Single lift nationals (Single lift Push/pull) on June 11 but the two meet were combined and the date was changed to June 18th. I really want to total this year so I’ve set my eyes on Worlds in October. The cool thing is that they are in Orlando and my wife’s family is in Tampa so I can go and we can check it off as a vacation. OK so now that all the stuff is out of the way here was today’s workout.
Military Press / Push Press 2x10@95 5@135 5@155 7@175 3x10@105 Done
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Post by thatnuckolskid on Feb 21, 2011 8:47:43 GMT -5
sweet lifting! congratulations! i'll be really interested to see how your strongman/highland games training. i think both sports are really cool
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Post by dbunch on Feb 21, 2011 10:36:06 GMT -5
Thanks As of now they haven’t published a list of events for either NAHA meet so my training will stick to the 5/3/1 fairly closely. (Maybe some more heavy endurance stuff) once the weather gets a little warmer I’ll be going outside to work on my throws.
And… I did talk to my wife this morning and she is on board with going to the worlds in October and the Airline ticket prices look good if I order soon so I’m thinking that may be all but a done deal
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Post by dbunch on Feb 22, 2011 8:03:52 GMT -5
Not a great work out today my body hurt more than I thought it did, but it was what it was. I think I may treat this as a semi deload week ant try to give my body time to heal some.
Any ways DLs 10@135 10@225 5@320 3@365 5@225 That was all that I had in me today
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Post by dbunch on Feb 27, 2011 21:09:31 GMT -5
Played around with some upper work today. Chaos Bar using 84 pounds of kettle bells 10@129 5@219 3@309 1@359 missed it (Bad set up on my part 1@329 1@349 1@369 – My spotter said it was all me but I’m not sure about that that
Bent rows (Going for speed) 18@70 18@80 18@90 18@100
EZ Curls 45lbs, Shoulder Press 45 lbs, and latt pull downs Cybrex 80lbs 4 circuits @ 30 seconds at each station with a 60 second rest between circuits.
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Post by dbunch on Feb 27, 2011 21:14:30 GMT -5
I’m going to work some more on endurance most of my past failures in strong man event are because I just run out of gas. I need to be able to keep the engine running for the 30 to 90 seconds some of these events take.
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Post by dbunch on Feb 28, 2011 9:25:06 GMT -5
Monday 1.5 miles @ 3.4m/ph w/ 4% incline Military press 10x5@95 w/ 30 second rest between (Focus on speed & control)
Front raises with 35lb weight 20 seconds with 40 second rest.
Triceps pull down 4x20@70
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Post by dbunch on Mar 1, 2011 9:10:15 GMT -5
Tuesday Mar 1 I was looking at my schedule and I don’t have another Power Lifting meet until October. So I figured I would play around with my work outs a little and see what happened. I’m not going to focus on the big 3 (well 4 if you include the Military Press) at least not as an “ends” for a while. While I’m not by say stretch of the imagination leading the charts I would say I do pretty well in my demographics as far as strength goes. Where I’m not doing so well… Blood pressure while it is mostly under control with the meds I’m on it does spike now and again (and I’m on meds) Endurance – I can dead lift 500 lbs once fairly easy but 225, 10 times winds me and it shouldn’t at least not as quickly as it does Flexibility – Man am I stiff. I’ve had days where I could only reach depth on the squat after I crossed the 285lbs mark in the squat Weight – Let’s just say I carry around a lot of more of it than I should. This may just turn into a train wreck but I have time to play and get back to my normal training before October And with no further a due… Zercher squat – I really like these for depth training 8@135 8x3@225 (60 seconds rest between) 2x3@135 Treadmill 1.25 miles at 3.5m/ph w/4% grade - Felt good I actually got my heart rate in the upper 140s Dumbbell Swings 3x8@40
I know it’s strange to do treadmill work in the middle of a workout but the gym was unusually busy this morning and all the treadmills were in-use when I got there so as soon as the one I like came open I jumped on it.
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Post by thatnuckolskid on Mar 1, 2011 16:13:18 GMT -5
you just benched 341 in a meet, and you're hitting close to 370 with swinging KBs 2 weeks later?! good stuff!
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Post by dbunch on Mar 3, 2011 8:29:14 GMT -5
Thanks! It’s crazy, I make gain at the nuttiest times. I was off sick two month and my first week back in the gym. I hit 515 on the DL, 15 lbs more than I ever dida nd in less than 6 week I hit 523 in a meet, go figure! As far as the bench goes, my spotter said he didn’t help at all. He’s a pretty good spotter but I have my doubts about the no help. And, it was a touch & go there was no pause (not to say I buried it in my chest and flung it up. Even so, it was a feel go moment for me and I’ll take. I’m hoping to hit 350 or 360 in my October meet Thursday March 3rd Tread mill 1 mile @3.3 w/4% grade – This was hard just because I’m still feeling the squats from Tuesday.
Bench 2x10@135 3x5@225 3x2@275 3x1@295 5x5@160 w/long pause at the bottom end (2 or 3 seconds) On the last sets I was really working on being explosive out of the bottom from a dead stop
Bar Bell Shrugs 4x20@135
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Post by dbunch on Mar 3, 2011 21:03:48 GMT -5
I got to lift with two UNO football players this evening. Talk about a rush. I was able to hang on the weights but I had to bow out when they started running wind sprints
Deadlift 2x 10@135 We added Bands 5@225 3@315 2@405 1@455 1@495 – I didn’t really get this one I I made it to just below my knees and could go any more Dead lift Max effort 21@225 15@225
4 x Single arm Clean to press DB @ 65 lbs for 30 seconds
Squat to high pull 45lb plate with a black band 2 10 Seconds Squat to high pull 45lb plate with an orange band 2 10 Seconds
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Post by dbunch on Mar 5, 2011 14:00:27 GMT -5
Bench today RC warm up 5 minutes 2x10@135 2x5@225 3@245 3@265 2@280 1@300 1@320 1@350 – not very good form butt off the bench but all me 6x10@165 Triceps pull down (Rope) 20@70 15@70 12@70 10@70
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Post by buckeye2010 on Mar 5, 2011 16:36:18 GMT -5
Great job on your workouts. I have been reading your logs for some time and finally decided to get more invovled inresponding and actually posting my own logs. I have been lifting for about 40 years and get alot of inspiration from other lifters on the northern side of 40. Keep up the good work
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Post by thatnuckolskid on Mar 5, 2011 18:10:37 GMT -5
good pulling with bands! anything north of 400+band tension gets heavy in a hurry!
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Post by dbunch on Mar 5, 2011 18:14:52 GMT -5
<Buckeye2010> Thank you, I look forward to and enjoy any and all input, criticism, suggestions, commentary, or praise you (or any one for that matter) have to offer. I post here mostly to learn (I’m still working on out the details on a lot of this stuff) but I’m just as happy if someone can take something away from my logs. We geezers have to stick together.
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Post by dbunch on Mar 5, 2011 18:18:37 GMT -5
<thatnuckolskid> Thanks, LoL – if you want to see the old guy miss the 495 with bands here a link on facebook. I buddy like to post my near misses, good friend. www.facebook.com/?ref=home#!/pages/Elite-Fitness-Performance-Training-System/195205164087
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Post by dbunch on Mar 6, 2011 10:44:43 GMT -5
I love Sunday morning workouts, 0700 hours. Squats with bands. The bands were on the top of the cage so it decreased the bottom end of the movement. Full weight at the top (no tension) and about -50 to -75lbs at the bottom. 10 @ Bar 10@135 2x5@225 4@315 6x2@405 I was able to get some good depth on the squats and kept a smooth line. Best part no knee problems. Sled pulls (back pedal) 8x60ft@ ~300lbs w/30 second rest between.
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Post by George on Mar 6, 2011 13:50:35 GMT -5
You guys made me think of some funny "band misses". I specifically recall my brother unracking a double green banded squat and appearing to do a hyper PeeWee Herman tequila hip movement five or six times before slowly sinking (with the front and back hip rocking) down to the safety bars in the rack. It was funny enough as is, but on the first two unblanced racks he hit the rack with a few quick sounding bangs. I had to type this a few times because I was laughing so hard recalling it. Peewee's dance: www.youtube.com/watch?v=UVKsd8z6scw(Dance starts on vid at 2:37)
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