*BRUTAL SIMPLICITY*

Training Over 35 Lifter
441

[quote]bunny7568 wrote:
Thanks guys for all your support, I have been chomping at the bit to ge back at 'er.

I seem to be catching back up pretty quick to the numbers I had before in some movements, others, it will take some time. And boy, am I sore… but it feels good.

Had a hockey game last night, so got some cardio in too…

I have to decide over the next couple of months what weight category I will be competing in… 242-275/ under 242 or over 275. I am currently sitting at 255 + or - 3 pounds.

I am also trying to find the winning poundages from last year(s)for each weight category in the Masters Division so I know where I stand, and what to shoot for.

I know that my bench sucks, so I have a lot of work to do in this area… is it possible to gain 60-100 pounds in the bench press in 10 months… drug free? Guys, help me out? Is it possible, and if so, suggestions to help optimize my bench?[/quote]

My own opinion is that you can put that much on your bench in that amount of time. Half of it will come from technique improvement and the other half from gaining more strength.

Because you are broad yet have long arms I’m betting that a legal-width bench grip for you is almost like a close grip bench for me. In which case what’s going to be important for you is having stronger shoulders, midback and triceps.

If you don’t mind, maybe you can post another video of you benching again? Hit up Chris and Phil about it too. Those guys are experts and the folks on that site have been eagerly awaiting your return to posting.

442

Welcome back. Glad things are getting back on track.

443

[quote]skidmark wrote:
bunny7568 wrote:

My own opinion is that you can put that much on your bench in that amount of time. Half of it will come from technique improvement and the other half from gaining more strength.

Because you are broad yet have long arms I’m betting that a legal-width bench grip for you is almost like a close grip bench for me. In which case what’s going to be important for you is having stronger shoulders, midback and triceps.

If you don’t mind, maybe you can post another video of you benching again? Hit up Chris and Phil about it too. Those guys are experts and the folks on that site have been eagerly awaiting your return to posting.[/quote]

Had another hockey game last night, just got home from working night shift… bushed, goin’ to bed. Will be doing “lower” deads this afternoon.

I will get get back to Chris and Phil once I get a few more workouts under my belt.

I will post a video my next upper session of my flat bench. Thanks skidder…!

444

Just got up, working night shift tonight… legs are killing me from the hockey game last night. The thought of a lower/ squat session right now is very un-appealing.

I will take my gear with me to work tonight, see how I feel, and maybe throw a session in. I have another hockey game tomorrow night… playoff hockey baby! If we win tomorrow that puts us in the semi-finals.

445

Nice to see you back, looking strong as ever.

446

[quote]bunny7568 wrote:
Just got up, working night shift tonight… legs are killing me from the hockey game last night. The thought of a lower/ squat session right now is very un-appealing.

I will take my gear with me to work tonight, see how I feel, and maybe throw a session in. I have another hockey game tomorrow night… playoff hockey baby! If we win tomorrow that puts us in the semi-finals.[/quote]

Wish you well. Hope you make it all the way.

447

Bruins are gonna take it all this year Bunny.
I started doing dynamic bench and working on my tris with floor press and board press. Its helped my bench.

448

NOVEMBER 12TH
—Hockey game— we won (I will call this my GPP day)

NOVEMBER 14TH
—Hockey game— we won, on to 2nd round

NOVEMBER 15TH

LOWER- SQUAT

m.e.-14" BOX SQUAT
bar x warmup
135x5
225x3x5
275x5
315x2
315x1

m.e.-FRONT SQUAT
135x5
225x4
225x3x2
275x1

d.e.-DEADLIFT
315x4x6

Just trying to get the juices flowing again, stimulating the CNS etc.

Got some bruised ribs from hockey, making it pretty hard to move quickly and get a deep breath… never mind holding it.

Feels good though… (the work, not the ribs)

449

Good lifting, big wabbit. Sore ribs are never fun, but I’spect you dished a bit out to the other guy too!

450

NOVEMBER 17TH- ASSISTANCE DAY

m.e.-SMITH MACHINE MILITARY PRESS (seated)
bar x warmup
135x10
185x7
205x4
225x2
235x1
245x0- 205x2

about 60 seconds rest then d.e. set 135x17 (same exercise as above- seated)

ONE ARM DUMBELL ROWS
100x10
120x5
140x5
150x4

WIDE GRIP PULLDOWNS
220x5
250x5
280x3
300x3 then 200x6 no rest

D.B. SIDE RAISE
30x10
40x8
45x6
50x4 then 35x6 no rest

D.B. REAR RAISE
30x10
35x8
40x6

FACEPULLS
60x to failure
80x to failure
90x to failure

D.B. CURLS
40x8
50x5
55x5
60x4

ROPE CABLE HAMMER CURLS
70x15
90x12
110x6
130x6

451

[quote]j_willy3 wrote:
Good lifting, big wabbit. Sore ribs are never fun, but I’spect you dished a bit out to the other guy too![/quote]

Oh yeah… ‘cept he gets to recover, I still gotta play. It was a rough one… half of these guys think we are playing for the freakin’ Stanley Cup… geesh!

Our game was cancelled on Sunday, seeing as we got a good dumping of snow the other day, roads were terrible and of course the City was not prepared to deal with it so soon in the season.

I still have some problems breathing deep… but, pain in just a sign you are still alive… right?

I don’t think I am going to play again after this season, put my time and effort into the competition in August and cut the chances in 1/2 of getting injured.

So, been thinkin’ 'bout how o attack my benching issues, and today I have decided to go to Home Depot and buy some chains and tackle. After pricing the chains etc. on the web, and looking at what they consist of, I am sure I can make my own… so, that is where I am going to start.

Today is Upper- Bench, another hockey game tomorrow night.

452

[quote]bunny7568 wrote:
j_willy3 wrote:

So, been thinkin’ 'bout how o attack my benching issues, and today I have decided to go to Home Depot and buy some chains and tackle. After pricing the chains etc. on the web, and looking at what they consist of, I am sure I can make my own… so, that is where I am going to start.

Today is Upper- Bench, another hockey game tomorrow night.[/quote]

The chains interest me as well. I bet you can go to an industrial supply house and find even bigger chain cheaper. I’ll be watching. Hopefully I can get my bench bigger too.

453

[quote]j_willy3 wrote:
bunny7568 wrote:
j_willy3 wrote:

So, been thinkin’ 'bout how o attack my benching issues, and today I have decided to go to Home Depot and buy some chains and tackle. After pricing the chains etc. on the web, and looking at what they consist of, I am sure I can make my own… so, that is where I am going to start.

Today is Upper- Bench, another hockey game tomorrow night.

The chains interest me as well. I bet you can go to an industrial supply house and find even bigger chain cheaper. I’ll be watching. Hopefully I can get my bench bigger too.[/quote]

If you buy chain I would suggest galvanized not powder coated. I bought powder coated several months ago and nearly all the paint has chipped off. Don’t get uncoated chain if you don’t like dealing with rust. Been there done that.

454

[quote]bunny7568 wrote:
j_willy3 wrote:
Good lifting, big wabbit. Sore ribs are never fun, but I’spect you dished a bit out to the other guy too!

Oh yeah… ‘cept he gets to recover, I still gotta play. It was a rough one… half of these guys think we are playing for the freakin’ Stanley Cup… geesh!

Our game was cancelled on Sunday, seeing as we got a good dumping of snow the other day, roads were terrible and of course the City was not prepared to deal with it so soon in the season.

I still have some problems breathing deep… but, pain in just a sign you are still alive… right?

I don’t think I am going to play again after this season, put my time and effort into the competition in August and cut the chances in 1/2 of getting injured.

So, been thinkin’ 'bout how o attack my benching issues, and today I have decided to go to Home Depot and buy some chains and tackle. After pricing the chains etc. on the web, and looking at what they consist of, I am sure I can make my own… so, that is where I am going to start.

Today is Upper- Bench, another hockey game tomorrow night.[/quote]

I’ll bet the other teams will be glad to hear that you’ll be concentrating on lifting. I certainly wouldn’t want to be your opponent.

If you can keep up that level of conditioning though, it’d serve you well in your lifting. It’d let you keep your work capacity high and contribute to moving the big weights. Dunno if you took a layoff or not, but you’re looking as strong as ever.

455

[quote]Ironmantrw wrote:
j_willy3 wrote:
bunny7568 wrote:
j_willy3 wrote:

If you buy chain I would suggest galvanized not powder coated. I bought powder coated several months ago and nearly all the paint has chipped off. Don’t get uncoated chain if you don’t like dealing with rust. Been there done that.[/quote]

Wish I had of read your post before… I went out and bought 2x10 lbs of 1/2 inch chain and 2x5 lbs of 3/8 inch chain… some clasps and had 3 1/2 inch pipe cu
t to a diameter of 1/2 inch and manufactured my own contraption. Of course, I bought uncoated… and now I am dealing with the rust after my first workout. Oh well, live and learn.

I used the chains yesterday for the first time… I like them. I think I am going to go and buy some more… 30 lbs total is not enough I think… plus, I need to adjust the height for some of the exercises, so i will play around with it.

NOVEMBER 19TH- UPPER BENCH

FLAT BARBELL BENCH WITH 1/2" CHAINS (add 20 lbs to all exercises)
bar x warmup (add chains)
135x7
225x5
245x3
265x2
275x1
225x3x5

INCLINE BARBELL BENCH
225x4x5
275x0 (not today)

DECLINE BARBELL BENCH WITH 1/2" CHAINS (add 20 lbs)
205x3x8

CLOSE GRIP SMITH MACHINE PRESS
135x10
205x5
225x5
245x3

CAMBERED BAR SKULL CRUSHERS
105x10
115x7
125x6
135x5

did some grip training, wrist curls, weighted barbell holds etc.- tried to do some abs but my ribs are still way to sore, hope these %^$#@! things heal soon… ahould have done some calves… but didn’t. Sue me.

My chest and triceps sure are feeling it today. Definitely have to go and get some more chains and clasps… looking forward to using them for deadlifts too…

I have a hockey game tonight at 9 pm, and we have a major snow storm headed our way… should be fun getting to work tomorrow.

456

I’ve never used chains. I gather the weight gets heavier as you raise the bar and lighter as you lower it? Could you noticably feel the difference in the weight as you went up and down?

457

so this is where you’ve been hiding out:) you can’t hide from the flying squirrel…

now get your ass back over there!!

we’ve missed you bro.

458

[quote]hel320 wrote:
I’ve never used chains. I gather the weight gets heavier as you raise the bar and lighter as you lower it? Could you noticably feel the difference in the weight as you went up and down?[/quote]

Yep, you get the concept… the total weight of the chains I used for the first time was only 20 lbs (10 lbs per side)… but I need to add more chain (I think 30-50 lbs total would work better) and make some adjustments to the length… perhaps some extensions so that more of the chain gathers on the floor on the downstroke. I definitely felt it on the last few reps of each set.

Thursday’s hockey game we lost 2-1… another game Tuesday we have to win or we are out.

Friday Nov.21 LOWER DEADLIFT

Worked out with a guy from my gym tonight, said he was deadlifting so I jumped in with him, using a HEX Bar for the first time. This guy said he deadlifted 700 lbs in competition about 10 years ago… I believe him, he was pretty damn strong (495 lbs x5).

HEX BAR DEADLIFT
135x warmup
225x10
315x8
405x3
495x2
495x1
405x3
315x5
I like this bar, different grip and weight distribution

CONVENTIONAL DEADLIFT
315x5
405x3
495x1 (straps- grip fried)
495x1 (straps)

LEG PRESS SUPERSETTED WITH HEX BAR “JUMP DEADLIFTS”
leg press-450x10 jump dl’s-135x to failure
540x10 135x to failure
630x10 135x to failure
these were brutal, sucking wind big time in between sets!

BARBELL GOOD MORNINGS
135x3x12

Good workout overall, really got the lungs and heart working… still gotta work on the grip.

Taking today off, hams and lowerback pretty sore, plus I have another hockey game Tuesday so I will do assistance on Monday.

459

[quote]maraudermeat wrote:
so this is where you’ve been hiding out:) you can’t hide from the flying squirrel…

now get your ass back over there!!

we’ve missed you bro. [/quote]

I’m comin’… just want to get myself back up to a half decent level so I don’t look to silly…

Ribs are still healing too, piss me off they are taking so long… getting old sucks.

460

[quote]bunny7568 wrote:
Ribs are still healing too, piss me off they are taking so long… getting old sucks.

[/quote]

Ribs always take a while even not considering age. By the looks of that last session they aren’t doing too much to you…