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Weight Training and Fitness Time to start something new..
| Posted this yesterday (Sept 9) in the last thread but was getting buried so I decided to begin fresh... Today changed things up a bit... While wearing my 20 lb weight vest I performed 3 rounds each of: 2"thick 50' Battling Rope 45 sec KB Swings 53lb 12 reps Neutral Grip Pullups 12 reps sucking air hard for a while after that, still about 90 here | |
| Monday 9/10: Shoulders still not 100%... Bamboo bar with 25 lb KBs attch'd with bands, 2 movements: BenchPress: 95x10x5 OverheadPress: 70x10x3 lemme tell you about using a bamboo bar...first the wood is very flexible yet very strong, so the bar almost 'vibrates' with weights added to the ends, which forces the smaller muscles to stabilze. Compound this with the kettlebells dangled on bands and the effect of the stabilization is magnified exponentially! The bar is "jumping" all over the place as the weight is lifted over the chest when unracking in the BP, thus making it impossible to not focus of keeping everything 'tight'. Looking to further rehab and strengthen the shoulder joint using this tool. Finished off with some light DB deltoid raises, front, rear, lateral, and some moderate shrugs. Got my Squat workout scheduled for today, will post either tonite or tomorrow. Anyone else is encouraged to share thoughts, training regimens, or even their encouragements here... | |
| Workout Tues 9-12-12, Squat day Warmup with 2 sets each of 12 reps with light chest supported rows and back raises on a 45 deg apparatus wearing my 20 lb vest. Squat (on the Safety Squat Bar), wearing the vest 2x12x empty bar 1x8x105, 2x6x145, 1x6x165 1x3x195, 1x3x215, 2x3x235 Good Mornings 1x10x105, 1x10x125, 1x8x145 Reverses Hypers 3x12x50 Cable Crunches for ab work to finish Trained at 2pm in my garage, and forgot to flip the ceiling fans on. Was about 93 inside on a muggy day...sweated like a nudist running a marathon in the Amazon...I was wearing shorts at the time tho... Today (Wed) I will pull the light sled and push a light 'Prowler' for restoration. | |
| Trained later in the day today (Thurs), but here in L.A. it was hotter than last few days. Bamboo Bar BP's 2x8x50, 1x8x70, 1x6x100, 1x3x120, 3x5x140 Cable Tricep Extensions 3x10x70 Pull Downs (various grips) 4x10x140 Chest Supported Rows 3x12x110 Tomorrow is light front squat day (using the harness), followed by moderate Deadlifts. | |
| Missed my Friday workout (left earlier than planned for HS football game in Corona) and was judging all day at a powerlifting event in LongBeach on Saturday (yes both are LOUSY EXCUSES!!!), so trained on Sunday with the front squat harness. Front Squat 2x10x45, 2x8x95, 1x5x135, 1x3x155, 1x3x185, 2x5x205 S/L Good Mornings 3x8x135 90deg Hypers 3x10x25 Abs Standing cable crunches. (skipped the Deads, back tighter than a drum..) Monday, bench day 2x10x45, 1x10x65, 1x6x95, 1x3x115, 2x3x135 (shoulder feeling stiff, stopped there) Deltoid DB Raises Front, Rear, Lateral 3x10 each Shoulder still giving some grief... Tuesday, squat day with Safety bar, wearing 20 lb weight vest 2x10xempty bar 1x6x105, 1x6x145, 1x5x195, 3x6x215 Reverse Hypers 4x15x60 Glute Ham Raises 2x5xbwt (hamstring tightens up like a M F'er after 5 reps!!) Today (Wed) Sprints 30ydsx5 @ 80%effort Light Sled Rolling with tennis ball and Rumble Roller | |
| IW how's your health. Looks like you're up for a lot of volume! Hope all is well! Nilo | |
| Hey Nilo, good to hear from you! I've been in Vegas this past week for the Olympia, which ran Sept 28-29. I refereed at the powerlifting part of the show. Didn't do much as far as training while I was there, that's why I was pretty much doing some sort of training everyday the previous weeks. Since I'm not training for any competitions, I'm just looking to maintain, and mixing things up a bit with some 'non-mainstream' movements to keep it interesting. Health is good overall; the wrist is still sore, hammy's been feeling better but I'm being real careful with it, and the shoulder that was op'd on last year gets pretty tight at times. Other than that, things are good! How's your training going? Feel free to impart some of your knowledge and expertise to us here. | |
| I had the thumb surgery 2 weeks ago Friday, 1st cast was removed last week and a new hard cast placed on it a week ago. 2 weeks to go for its removal, then 2-3 months physical therapy. Maybe in a year or two, I'll get the left thumb fixed. Now that I've been through it, I find it not to be a big deal. I've continued my Perfect Workout routine with my trainer, I just can't do that involved the use of both hands. So exercises for chest, arms, lats, delts etc are out. With a 40 lb tube I'm doing curls with my left arm. It was a little smaller so it's balancing out. BUT it'll be 2-3 months before I can do upper body work. Swimming is another month or so off. | |
| Ahhh, the trials and tribulations of post surgical life!!! On the positive side, at least you're on your feet and able to train around the op'd area. Maintaining a healthy diet and outlook can go a long way in your recovery. Be well, and we'll keep a seat for you for SS @ GE... | |
| Decided on Sunday to lift in the IPL World Deadlift Championship, held Monday at the Golden Nugget in Vegas. Had to sweat off a pound to make weight in the 67.5kg (148 lb) weight class. Opened conervatively with 145kg (319 lbs), took a moderate increase to 165kg (363 kbs) on my 2nd attempt, then based upon the relative ease the previous weights were lifted, I elected to try 182.5kg (402 lbs) for my final attempt. A little mental preparation went into this attempt, as I knew I'd have to 'work' a bit to have a successful lift. Felt kinda 'heavy' coming off the floor, but maintained good form and stood up with the weight, to the satisfaction of the referees. My friends said the weight was easy and was good for more. The 182.5kg was an American Master Record for my age group (55-59) and weight class (148 lb). I was happy with the result, based on the fact it was my first competition in 3 years, plus I've had no real deadlift training or peaking cycle. I now have a good idea where I'm at and plan to put 205kg (451 lbs) as a target weight for the 2013 Nationals. | |
| Thanks for the info on the bamboo bar. I am in a bored with lifting phase. I took up Submission Wrestling (no gi) and Braziliain JuJitsu (gi) and the workouts are making me crazy sore, not to mention black and blue with grip marks. I love it. We do some conditioning after and I am learning some kettle bell exercises. I hate that both of my knees (both have had surgeries but not replacements)complain bitterly and I often have to wrap them, but I'm no kid. | |
| Iron - Update on surgery. Everything went well. But doctor says that I have to wait until January for Masters swimming and maybe mid March for use of hand for bench press curls, tri's, Lat pulldowns etc. Physical therapist is working curls and tri' but VERY light weights (2-4 lbs). The idea is to strengthen but not to push it. | |
| Thanx for the posts Olivia and Fiesco. Olivia, you mentioned you were in search of a natural anti-inflam, as an alternative to the 'everyday' NSAIDs. I've been using Bromelain (an enzyme found in pineapple) to counteract to inflammation that comes with heavy training. Even tho IMO it doesn't do quite as well as the Advils and others, it's good to know that it won't be causing any stomach lining issues, and works well enough that I'm not as sore the the next day. I've also heard that Turmeric is an effective alternative as well. Good stuff and luck on your JJ training, hopefully those colored marks you're sustaining on your body while you're rolling will match the color of the belts you'll be earning! Keep us posted. PS- you ARE a kid...! Fiesco, thank you for the update, I'm sure it's tough being a physically active guy now with limitations on the activities, but the bright side is, it's just temporary. When you return you'll have healthy joints, and can start fresh. In the meantime, listen (and comply) to the PT, get healthy, we value your experience and posts, and wish you continued progress. | |
| Iron - Finding that doing the very light weights and weakest of bands if done at very slow speeds (1-15 sec on pos and 10-15 sec on negative) is fatiguing the bis and tris and am seeing results on my right arm. Left arm - I'm able to use a 50 lb flextube with handle and hold at 30 deg for 2 min. 30 sec move up to 50 deg for 1 min 20 sec and full contraction for 40-50 sec for a total hold of 4 min and 40-45 sec. The super slow is very effective and doesn't cause aches and pain the next day. | |
| Thanks Iron, I put some Turmeric in my Butternut Squash stew that I had cooking in my crockpot. I will try the Bromelin as well. That makes sense to me since my joint pain is accompanied by stomach inflammation and I had heard that pineapple does contain good digestive enzymes. I was talking to one of the guys in class tonight and we realized we had been ignoring one basic principle of preventing soreness-we needed to cool down and stretch. | |
| "...I was talking to one of the guys in class tonight and we realized we had been ignoring one basic principle of preventing soreness-we needed to cool down and stretch." Ahhhhh yes, we often forget (myself included) some of the simple aspects of training. Never too old to learn or be reminded....thanx for sharing. |
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