273 replies to this topic

[Rudypower55]

Squats for last time before meet.
165 x 6
231 x 6
275 x 3
Add Briefs
385 x 3
495 x 1
Add canvas
605 x 1 lost balance
605 with knee wraps x 1 near depth felt easy out of the hole.
Leg press
430 x 8
480 x 2 x 8
GHR 2 x 10

[Rudypower55]

First post since my appearance in the 2011 APA West Coast Open in Newport, OR on December 11, my first competition since shoulder surgery in May. To view my best lifts of the meet: http://www.youtube.c...?v=hQDfOZPWnkU.
Planning now for 2011 competitions with the goal of breaking Ernie Franz' APF World Record Total of 1628 @ 198.

[Rudypower55]

Bench night training and coaching.
Warm up shoulders. (I tried doing dynamic bench on Saturday morning without a proper warm up and my shoulders paid for it for three days. Can't make that mistake because I'm in a hurry).
Tonight: bar x 2 x 10
bar with small band x 6
135 x 6
135 with small band x 6
185 x 3
185 with small bands x 3
225 x 3
Add Sling Shot
275 x 3
315 x 3Board x 2B x 1B x chest
365 x 2 to 2B
DB Floor presses
90 x 3 x 8
Tricep extensions with purple band
3 x 15
Sled face pulls
Sled tricep extensions (shoulder does not react well to it).

[Rudypower55]

Saturday 1/7
DL's
385 (70% of max) x 12 x 1 with 30 sec. rest
Band resisted reverse bench
3 x 5 x 5 sec.
Bent over rows:
225 x 3 x 10
GHR bw x 10
Sled pull throughs
Monday 1/9
Squats:
Working on form.
Coaching team members with video.
Sets of 3 to 341.
Training ended abruptly with an injury to one of our squatters.
Tonight:
Bench work
bar x 10
135 x 8
185 x 6
225 x 3
Add sling shot
275 x 3
335 x 3 x 3 on 2 board
365 x 5 on 3 board
DB floor presses
90 x 4 x 8
Band tricep extensions
3 x 10
Sled Face pulls
45 x 3 laps
Kneeling WOD
62 reps ( my age)

[Rudypower55]

Spent the last 12 days in Mexico. Trained three days at New World Gym in Bucerias. Highlight included a deadlift set of 315 x 14 with a standard bar, no wraps and no chalk. Back at EPC tonight for Bench night:
Bar x 10
135 x 10
185 x 6
225 x 3
Add sling shot
275 x 3
315 x 3
365 x 1
405 x 0 on 2 board
365 x 3 on 2 board
DB Floor presses
100 x 3 x 6
Band Tricep extensions
3 x 10
Kneeling WOD
20

[Rudypower55]

Saturday:
Deadlifts with Travis and new member Steven Cheadle.
Stretch and warm up.
135 x 10
185 x 6
225 x 5
275 x 3
315 x 3
365 x 3
405 x 3
455 x 1
Sled pull throughs
150 x 2 laps
Bent over rows
225 x 3 x 6
245 x 6
GHR 3 x 10
Kneeling WOD
25
Sunday
GPP:
Battling ropes
3 x :15
Sledge 2 x 20
DE Bench:
95 + mini band
8 x 8
Monday:
Squat night with John hare
Box squats with SSB @ 17"
155 x 10
205 x 6
255 x 3
295 x 3
335 x 3
355 x 2 x 3
Leg Press
400 x 4 x 10
GHR 3 x 10
Kneeling WOD
25
Wednesday Bench night:
Bench bar x 10
135 x 10
185 x 6
225 x 3
275 x 3
300 x 1
Add Sling shot
315 x 3
365 x 2 on 2 board to 1 on 1 board
DB Floor press
100 x 2 x 6
Battling ropes
4 x :20

[Rudypower55]

Saturday morning DL's
stretch
135 x 10
225 x 6
275 x 6
315 x 3
365 x 3
425 x 3
475 x 0
Add loose suit
475 x 1
GHR
3 x 10
18" Box pulls
335 x 5
445 x 5
Monday SSB Squats
Bar x 10
155 x 6
245 x 5
295 x 3
325 x 3
345 x 2
375 x 2
425 x 1
Leg Press
335 x 10
435 x 2 x 10

[Rudypower55]

Bench night.
warm up with rower and stretching.
Bar x 15
135 x 8
185 x 5
225 x 4
Add sling shot
275 x 3
Add Phenom:
365 x 3 on 3 board
405 x 2 0n 3 board
435 x 1 0n 2 board
455 x 1 on 1 board
465 x 1 couldn't touch but felt good on concentric.
DB Floor presses
100 x 3 x 6
Tricep band extensions
3 x 10
Kneeling WOD
20

[Rudypower55]

Bench night.
warm up with rower and stretching.
Bar x 15
135 x 8
185 x 5
225 x 4
Add sling shot
275 x 3
Add Phenom:
365 x 3 on 3 board
405 x 2 0n 3 board
435 x 1 0n 2 board
455 x 1 on 1 board
465 x 1 couldn't touch but felt good on concentric.
DB Floor presses
100 x 3 x 6
Tricep band extensions
3 x 10
Kneeling WOD
20

[Rudypower55]

Bench night.
warm up with rower and stretching.
Bar x 15
135 x 8
185 x 5
225 x 4
Add sling shot
275 x 3
Add Phenom:
365 x 3 on 3 board
405 x 2 0n 3 board
435 x 1 0n 2 board
455 x 1 on 1 board
465 x 1 couldn't touch but felt good on concentric.
DB Floor presses
100 x 3 x 6
Tricep band extensions
3 x 10
Kneeling WOD
20

[Rudypower55]

Bench night
bar x 8
135 x 8
185 x 8
225 x 5
add sling shot
275 x 3
315 x 2
add single ply
365 x 3 on 2 board
405 x 3 on 1 board
425 x 1 couldn't touch
445 x 1 pf for a single ply
Band tricep pulls
3 x 10

[Rudypower55]

DL Saturday
stretch
135 x 2 x 6
Speed pulls:
225 x 10 x 3
Pulls:
315 x 3
365 x 3
405 x 6 x 1
18" Block pulls
505 x 1, 2 , 1, 3
GHR
bw x 10
sledge
10lb x 24
battling rope
3 x 20 sec.

[Rudypower55]

Monday, March 5
Box Squat with straight bar
135 x 8
185 x 6
225 x 5
275 x 3
315 x 3
365 x 3
405 x 2
Add briefs
475 x 2
Leg press
335 x 10
380 x 10
425 x 10
470 x 10
Kneeling WOD
15,20

[Rudypower55]

Training on my own at the Bend Athletic Club.
Stretch
Bench
135 x 2x 10
185 x 6
225 x 6
Add sling shot
275 x 3
315 x 3
365 x 0
DB Floor presses
90 x 6
95 x 6
100 x 6
DL
!35 x 2 x 10
185 x 10
225 x 3
275 x 3
315 x 3
365 x 3
405 x 1