*BRUTAL SIMPLICITY*

Training Over 35 Lifter
541

[quote]hel320 wrote:
You’re putting up some great numbers, bunny. Going to have to try some of the things you’re doing on the squats. On a different note, things sure have changed. Haven’t been in a full powerlifting meet in years. Been looking around for one I can make.

All the different orgs have their own damn rules. Some say raw is no belt, wraps, jock, thongs, etc… Some say belts ok. Then you’ve got all the plys. See a 258# class in some. Use to be a lot simplier. Ok, I’m getting old. [/quote]

Thanks Hel… I guess I will have to find an organization as well here in Ontario. I know the meet I am entering in August is just allowing a belt… no wraps, straps or suits etc. There is no 258 category in the meet I am entering, if there was it would be perfect for me right now. Heh-heh, I know what you mean, I’m getting up there too, my body is reminding me of that everyday.

JAN 15 M.E. BENCH DAY

FLAT BENCH (80%)
bar x warmup
135x10 (each rep paused)
225x5
255x10 (up 10lbs next session!)
225x3 (work on set up- down real slow, 3 second pause, explode up)
the set 255x10 @ 80%- felt easy…wtf?

PIN BENCH PRESS
pin #6- 8" off chest- 275x5
pin #5- 4" off chest- 275x5
pin #5- 4" off chest- 285x3
" " 285x2
pin #6- 8" off chest- 285x5

RACK LOCKOUTS (pin #7)
385x4 (too light)
405x3
425x3

CABLE PUSHDOWNS
80x20
90x15

ELBOWS OUT
45x15
55x9

SMITH MACHINE CLOSE GRIP BENCH (FEET UP)
185x17
185x15

PLYO PUSH UPS
2 sets to failure

STANDING CABLE AB CRUNCHES
2 sets to failure

good workoout today… should have used this as my test day. Helping a friend move tomorrow, Deadlift session on Sunday… looking at the sequence, gonna be brutal… but fun! Supposed to beat my PR by 15 lbs… for a double!

542

Weights are moving in the right direction. Kick ass on Sunday and set a new PR.

543

[quote]ecogenx wrote:
Weights are moving in the right direction. Kick ass on Sunday and set a new PR.[/quote]

Thanks Eco… I hope so…

GPP today… moving the entire contents of a residential home. Yay. Not.

544

JAN 18TH

WEEK 8- COAN PHILLIPI DEADLIFT PROGRAM

DEADLIFT (95%)
bar x warmup
135x10
225x5 (overhand hook grip)
315x2 (overhand hook grip)
405x1 (alt grip)
455x1 (belt on)
(working set)
515x1 and x3/4 (PR 15 lbs x1 but grip failed- again %$#@&!)
515x2 (with straps)

*515 went up pretty easy, except for my grip. It is coming though…

SPEED DEADLIFT (70%)
380x3 (set up each rep)
380x3 (touch and go)
380x3 (set up each rep)

POWER SHRUGS (75%)
375x5
375x7

STIFF LEG DEADLIFT
335x5
335x5

BENT OVER ROW
295x5
295x5

REVERSE GRIP PULL DOWN
290x5
290x5

ARCHED BACK GOOD MORNING
135x10
285x5
285x5
135x8

AB CABLE CRUNCHES
90/ 100/ 110/ 120 all sets to failure

A little tired today, helped a friend move yesterday… in -30 degree celcius weather… damn cold. But, was looking forward to today and setting a deadlift PR… which I did… but not for a double.

I did with straps though… so, I continue to work on the grip issues.

545

wow!!515x2
f@#king nice pull. 600 by August easy. You must be psyched.

546

you said it eco!

Bunny - as we’ve said before, you are one strong mofo!

547

[quote]bunny7568 wrote:
JAN 18TH

WEEK 8- COAN PHILLIPI DEADLIFT PROGRAM

DEADLIFT (95%)
bar x warmup
135x10
225x5 (overhand hook grip)
315x2 (overhand hook grip)
405x1 (alt grip)
455x1 (belt on)
(working set)
515x1 and x3/4 (PR 15 lbs x1 but grip failed- again %$#@&!)
515x2 (with straps)

*515 went up pretty easy, except for my grip. It is coming though…

SPEED DEADLIFT (70%)
380x3 (set up each rep)
380x3 (touch and go)
380x3 (set up each rep)

POWER SHRUGS (75%)
375x5
375x7

STIFF LEG DEADLIFT
335x5
335x5

BENT OVER ROW
295x5
295x5

REVERSE GRIP PULL DOWN
290x5
290x5

ARCHED BACK GOOD MORNING
135x10
285x5
285x5
135x8

AB CABLE CRUNCHES
90/ 100/ 110/ 120 all sets to failure

A little tired today, helped a friend move yesterday… in -30 degree celcius weather… damn cold. But, was looking forward to today and setting a deadlift PR… which I did… but not for a double.

I did with straps though… so, I continue to work on the grip issues.

[/quote]

Get that grip into line and you’ll be pulling the big 6 in near no time.

548

Thanks Eco and Dog… hope you are right!

549

[quote]skidmark wrote:
bunny7568 wrote:

Get that grip into line and you’ll be pulling the big 6 in near no time.[/quote]

Thanks Skid… I’m working on it. Frustrating.

550

Keep working on it that grip will come around for you. Nice training Bunny!

551

[quote]daddyzombie wrote:
Keep working on it that grip will come around for you. Nice training Bunny![/quote]

Thanks DZ!

Took an extra day rest after the last DL session, plus, back on night shift again for another few days, so Im all f’d up. Had some fun last night though. A lot of new “talent” or “eye candy” at my gym these days, which is the usual after New Years.

JAN 21ST SQUAT/ ASSISTANCE DAY

ANDERSON SQUATS
bar x warmup
135x10
225x5
315x5
405x2x1
365x2
315x3

ZERCHER SQUATS
135x5
225x3
275x1
315x1 (PR 20 lbs)
335x1 (PR 40 lbs)
355x1 (PR 60 lbs)

Have not done Zerchers in a long time… so take the PR’s with a grain of salt

ROPE CABLE FACEPULLS
40x10 palms down and x10 palms up
60x" "
70x" "

DUMBELL SIDE DELT RAISE
30x10
40x9
50x6
55x5

DUMBELL CURLS
40x10
50x10
55x5
60x5

ROPE HAMMER CURLS
60x10
80x10
100x10
120x10

That’s it… couldn’t seem to get in the “groove” for the Anderson squats… oh well.

552

WOW Bunny! I wish I had something to really contribute to your log…But your training just blows me away. Damn good work dude!

553

The numbers on the Andersons look like you were in the groove. Great Workout!

How long does a session like that take?
Old Lardass

554

Well… isn’t this nice… appears that all of my posts from December 27th until present have been erased or dissappeared.

What the hell is goin’ on ???

Edit: Oh, o.k, I see… make me look like a crazy guy now. I swear, they were gone!!

555

[quote]mjnewland wrote:
The numbers on the Andersons look like you were in the groove. Great Workout!

How long does a session like that take?
Old Lardass[/quote]

Thanks MJ… they just seemed heavier than normal for some reason, and I felt like I had a hard time getting under the weight.

This session took me about an hour and a half.

556

[quote]bunny7568 wrote:
mjnewland wrote:
The numbers on the Andersons look like you were in the groove. Great Workout!

How long does a session like that take?
Old Lardass

Thanks MJ… they just seemed heavier than normal for some reason, and I felt like I had a hard time getting under the weight.

This session took me about an hour and a half.

[/quote]

THey feel that way cuz you don’t get to use the energy from the stretch-shortening cycle in the muscle to get you out of the hole. All normal, that is.

557

[quote]skidmark wrote:
bunny7568 wrote:
mjnewland wrote:
The numbers on the Andersons look like you were in the groove. Great Workout!

How long does a session like that take?
Old Lardass

Thanks MJ… they just seemed heavier than normal for some reason, and I felt like I had a hard time getting under the weight.

This session took me about an hour and a half.

THey feel that way cuz you don’t get to use the energy from the stretch-shortening cycle in the muscle to get you out of the hole. All normal, that is.[/quote]

Hmmm… that makes sense, thanks Skid-Yoda…

Well, I am some damn sore after my last squat/ accessory day… abs, glutes, back, bi’s, knees and shoulders… but ain’t gonna stop me from benchin’, so here it is.

Jan 23 M.E. BENCH

FLAT BENCH (TOUCH AND GO)
bar x warmup
135x12
225x5
245x3
(working sets)
275x6 (PR x 2 reps)
300x2

PIN PRESS #5 (4"-6" OFF CHEST)
135x3
225x3
(working sets)
285x 2 sets of 3
285x 3 sets of 2

RACK LOCKOUTS
425x 3 sets of 3

ELBOWS OUT TATE D.B. PRESS
50x15
50x13

PUSHUPS USING (FLOOR HANDLES)
2 sets to failure- each rep paused at bottom 2-3 seconds

My left ebow is really sore… not good. Don’t know what is wrong with it but I am not a happy camper.

Still on midnights too… 2 more days.

Minus freakin’ 30 degrees celcius here this morning… sucks. Can’t wait to get into my nice warm bed. 'Night all… or good morning… feh- whatever…

558

Gotta love the eye candy for a little extra motivation.:wink: Another PR bites the dust for Bunny, congrats big man, and congrats for getting off the grave yard shift soon. That’ll make a world of diiference in your training.

559

Thanks DZ!

Just finished night shift this morning… thankfully that is over. Off for a few days now.

Had a frickin’ fantastic day at the gym yesterday… had a smile on my face all night… check it out!!

JAN 25TH WEEK 9- COAN/ PHILLIPI

DEADLIFT (supposed to be 525x1)
bar x warmup
135x10
225x5
315x3
(put belt on)
405x1
495x1 (easy!!)
525x1 (PR 10 lbs- still pretty easy!)
545x1 (PR 30 lbs- wtf?!.. awesome!)

I still had alot left in me after the 545 pull… I was considering going to 565 or 585… but didn’t want to jump too fast.
I am ecstatic… 600 will be mine very shortly… and I was hoping to hit that by August. Hmmm… perhaps 700 by August? That would be awesome!

SPEED DEADLIFT
405x 2 sets of 3

POWER SHRUGS
405x5
405x8

STIFF LEG DEADLIFT
365x 2 sets of 5 (PR weight)

ABS
buncha cable crunches and side crunches off of a hyper bench for a bunch.

After following the program very closely for the last 2 months… I deviated a bit after having some great lifts.

I feel great!

560

Spectacular work Bunny! You are hammering the PR’s