|
|
Veteran
Posts: 154
 
Location: Portland, OR | Deadlifts on a Holiday weekend! Five dedicated lifters who didn't leave town for the 4th of July.
Stretch with KB
155 x 6
199 x 3
265 x 3
Add briefs:
375 x 3
419 x 3
439 x 3
595 x 0
309 x 1 conventional
Shrug
90 on shrug bar x 20
290 x 2 x 20
Bent over Rows
135 x 10
185 x 10
225 x 2 x 10
Cleaned up gym and locked up for the weekend.
|
|
| |
|
Veteran
Posts: 154
Location: Portland, OR | Since my youngest daughter is getting married this week, I will call this deload week. I will be very busy everywhere but in the gym.
Today's bench training:
95 x 13
135 x 7
135 w/ 100#'s of chain x 6
185 w/ 100#'s of chain x 3
225 " """"""""""""" x 1
Add shirt:
315 w/ chain x 1 couldn't touch
365 """"""" on thick foam board x 2, 3, 2
Cable pressdowns with incline bench and supra attachment. Weights & bands
X8,3
Good to see Will Rogers back in the gym again.
Edited by rudypower55 2010-07-06 3:27 AM
|
|
| |
|
Veteran
Posts: 154
Location: Portland, OR | Saturday, the day before the wedding. Quick deadlift training.
210 lb. bands
bar x 5
145 + bands x 3
195 """""" x 3
255 """""" x 3
305 """"" x 3
345 """"" x 1 x 5
Bent over rows
135 x 10
225 x 3 x 10
Shrugs
290 on bar x 2 x10
|
|
| |
|
Veteran
Posts: 154
Location: Portland, OR | Bench day recovering from too much wedding cake and oter party elelments!
135 x 10
185 x 6
225 x 3
275 x 3
Add Shirt
405 x 1 x 2 on thin foam board
425 x 1 """""""""""
445 x 1 """""""
DB Floor presses
100 x 8,8,10
GHR
bw x 10
Kneeling wheel of death x 20
Standing WOD x 3
|
|
| |
|
Veteran
Posts: 154
Location: Portland, OR | Squats on a warm day. Oh yeah!
Shoulder stretch first, been working on some stretches that my new daughter-in-law, the yoga instructor, gave me to loosen up these joints that are so stiff that I can't get my hands behind my head@ Makes squatting very challenging.
Bar x 8
165 x 6
275 x 3
Add Briefs
341 x 3
385 x 3
451 x 3
495 x 1
Add Metal Squatter
561 x 0
That doesn't work! Add Canvas suit instead
561 x 0
That either!
517 x 1
KB Swings 36 x 2 x 10
RDL's
245 x 3 x 10
Off to Puerto Vallarta for a week. Deload!!!!!!!
3 |
|
| |
|
Veteran
Posts: 154
Location: Portland, OR | Back in the gym yesterday after a week of "deload" in Puerto Vallarta. Actually got a couple light workouts in the small gym at the Real Del Mar resort.
Three weeks before the 2010 APF Northwest Champioships at our gym, Elite Performance Center.
Deadlift training:
135 x 2 x 10
245 x 6
335 x 3
Add briefs
385 x 3
425 x 3
475 x 2 x 1
Add canvas
515 x 1 x 3 can't quite get lockout at top. coming off the floor easy but extending my quads too quickly leaving me nothing but back at the top. Got to correct that.
475 x 2 x 1 easy with canvas.
Ab pulls with two grren bands x 20
GHR bw x 10
Wheel of death x 10
|
|
| |
|
Veteran
Posts: 154
Location: Portland, OR | Not a bad bench session for a mature athlete last night.
A warm day helped me get loosened up quickly.
Bar x 15
135 x 10
185 x 6
225 x 3
275 x 3
300 x 1 easy, could have and should have repped it.
Add shirt:
405 x 1 couldn't touch
405 x 1 off foam board
430 x 1
460 x 1 PR! stayed with the lift at top and rotated elbows to lock it out. Best lift ever!
475 x 0 crushed. lost my air and arch. nothing off my chest. I need to work more with overloading to get used to the weight on the bar and in my head.
Crazy bell presses with 95 on bar and 36lb. KBs x 10
w/ 36 and 24 KB's x8
w/ 3 KB's by 1
Kneeling WOD x 25
Edited by rudypower55 2010-07-28 3:14 AM
|
|
| |
|
Veteran
Posts: 154
Location: Portland, OR | Missed regular squat night on Wednesday but training partners Bob and Will came to help me squat tonight. Thanks guys.
Squat warm ups
Bar x 8
165 x 6
215 x 6
275 x 3
Add Briefs
385 x 3
435 x 2
Add Chris' canvas which is smaller than mine.
495 x 1 had trouble getting depth and tried to dip which resulted in my knees driving forward, but still popped it up.
562 x 1 with wraps. better form and popped it up. Best squat since last August. You just lost your suit, Chris.
Kneeling wheel of deaths. bw x 42
|
|
| |
|
Veteran
Posts: 154
Location: Portland, OR | Deadlift day, two weeks out from APF meet at Elite Performance.
Warm up with dynamic stretch and then,
135 x 10
185 x 5
245 x 5
335 x 3
Add briefs
385 x 3
Add canvas
445 x 1
475 x 3 x 1
Bent over rows
135 x 10
slight muscle pull in lower back from moving equipment in preparation for painting the gym, so cut it short today.
|
|
| |
|
Veteran
Posts: 154
Location: Portland, OR | Last ME bench night before AAPF meet on the 14th.
Warm up stretch.
135 x 8
185 x 5
225 x 3
275 x 2
Add shirt
415 x 0
415 x 1
435 x 1
Tricep extensions
3 x 10
|
|
| |
|
Veteran
Posts: 154
Location: Portland, OR | Last heavy squats before meet which is 10 days out.
Warm up with bar.
165 x 6
275 x 3
Add briefs
325 x 3
385 x 2
435 x 1
Add canvas
495 x 1
Add knee wraps
545 x 1
550 x 1 for depth
Abs
Kneeling WOD x 20
|
|
| |
|
Veteran
Posts: 154
Location: Portland, OR | Light workout one week from meet.
Speed DL upto 245
Speed bench 135 w/ 70# bands 3 x 3
Worked the rest of the morning getting Elite Performance Center ready for the 2010 APF Northwest Powerlifting Championships.
Finished the day with a BBQ with all Team Members. OK food, great camamraderie!
__________________
|
|
| |
|
Veteran
Posts: 154
Location: Portland, OR | Have been a blog slakker lately. No training the week before our meet on the 14th.
I had a very successful meet on the 14th at Elite Performance Center where we hosted the 2010 NW Powerlifting Championships.
After starting slowly with a 562.5lb squat on my third attempt, I finished with a new American bench record 457.5 and a 523 deadlift for a total of 1543lbs. also a new AAPF record. That is the highest drug-free total by any 60+ lifter at any weight (I weighed in at 205)!
http://www.youtube.com/watch?v=ylGPhgkl-QU&feature=channel
On vacation this week, I got in a light workout at the Athletic club of Bend yesterday.
10 minutes of cardio then,
Bench:
135 x 10
185 x 2 x 6
225 x 10
Dips:
bw x 3 x 12
DB rows:
100 x 10
110 x 2 10
Bent over rows:
135 x 10
185 x 10
225 x 6
Edited by rudypower55 2010-08-19 11:52 AM
|
|
| |
|
Team Member
Posts: 121
| Dang, thats a great meet Rudy. Nice solid work!! |
|
| |
|
Veteran
Posts: 154
Location: Portland, OR | Training on vacation without my teammates
12 minutes of cardio on elliptical.
Squats:
bar x 10
135 x 8
225 x 6
315 x 4
Leg Press
570 x 10
750 x 6
840 x 6
930 x 6
1020 x 4
1120 x 4
DB concentration curls
40 x 3 x 6
|
|
| |
|
Veteran
Posts: 154
Location: Portland, OR | Good to be back home at EPC after a week in Central Oregon.
Bench day and start of a new cycle.
Shoulder Stretching, then:
Bar x 20
135 x 10
185 x 6
225 x 3
275 x 3
Floor tricep presses
155 x 6
265 x 6
265 x 10
Reverse Hypers:
200 x 2 x 10
|
|
| |
|
Veteran
Posts: 154
Location: Portland, OR | 98 degrees in Portland today and the gym was WARM!
Nonetheless it took a while to loosen up before doing squats.
Dynamic KB Stretches then
155 x 6
265 x 5
Add Briefs:
375 x 3
425 x 3
495 x 2
every weight jump felt better than the previous one as my muscles/tendons loosened.
I am going to force myself to train to heavier and heavier weight each week in this cycle on the squat even if it means not hitting depth on some reps in order to acclimate to heavier than pr weight,
Reverse Hyper
200 x 2 x 10
GPP Sledge swings
10r, 10L x2 sets
|
|
| |
|
Veteran
Posts: 154
Location: Portland, OR | First pulling today since the APF meet on the 14th.
In the early part of this cycle, I want to train deadlifts raw to strengthen my hips and back.
DL:
135 x 8
225 x 5
275 x 3
315 x 3
365 x 3
405 x 1 x 6 with 30 sec. rest (77% max)
415 x 1 x 4 with 30 sec. rest (80% max)
Reverse Hypers
200 x 12
235 x 12
Sled pulls:
3 RT's x 215
Supplements that I will be using during this phase of my cycle will be USPlabs' SuperCissus RX to promote joint health and recovery from the rigors of the last cycle which led up to my record-setting meet and USPlabs' Anabolic-Pump to help with the absorption of nutrients at the cellular level.
I will start using Prime and PowerFull about 6 weeks from my next meet which will probably ne the WABDL Wprlds in eatly November.
|
|
| |
|
Veteran
Posts: 154
Location: Portland, OR | Missed trainig with the Team last night so I benched with Torry tonight. We were the lone wolves in the gym (sorry Andrew) so we trained raw.
Warm up eith stretching and then:
bar x 20
135 x 10
185 x 6
225 x 3
275 x 3
315 x 1 (new pr) Check it out Bob! http://www.youtube.com/watch?v=1WXaNo9ec1A
275 off thick manpon x 8
315 """""""""""""""""" x 3
DB Floor presses
80 x 10
100 x 2 x 6
Kneeling WOD x 10
|
|
| |
|
Veteran
Posts: 154
Location: Portland, OR | Spent a lot of time today training a new EPC member so didn't get in much assistance work.
Squats:
bar x 10
165 x 8
231 x 5
275 x 5
Add briefs:
385 x 3
451 x 3
495 x 2
GHR x 2 x 7
|
|
| |
|
Veteran
Posts: 154
Location: Portland, OR | In Washington DC for the Boise State vs Virginia Tech game last night and missed team training at EPC on Saturday so got in a light raw session on Sunday in the hotel gym.
DL's:
135 x 10
185 x 8
225 x 3
315 x 3
365 x 3
Bench:
bar x 20
135 x 10
185 x 6
225 x 10
Tricep pulldown
3 x 10
DB curls
35 x 2 x 10
Ab machine 3 x 20
Edited by rudypower55 2010-09-07 9:30 AM
|
|
| |
|
Veteran
Posts: 154
Location: Portland, OR | I was really tired from traveling back from the East Coast yesterday and getting in late. But I had a late lunch of chicken and brown rice and then with two scoops of Jack3d was ready to squat.
Used some dynamic stretch exercises I observed the Boise State players using before Monday nights game against Virginia Tech. I am going to develop a routine to share with Elite Performance Team members.
Squat:
165 x 8
209 x 6
275 x 4
Add briefs
385 x 3
451 x 3
495 x 3
GHR 4 x 8
GPP:
Battling rope 2 x 30 sec.
__________________
|
|
| |
Training for the Ages
