Building High-Performance Muscle™
Over 35 Lifter
 
Bulldog : Coming Back ON HOLD
 

bulldog9899
Level

Join date: Jan 2010
Location: Indiana, USA
Posts: 4173

Guess who's back??

4/7/12
Squat : bar 2 x 5
110 x 5
125 x 5
145 x 10.....oh my

pull ups; 5/4/3/2/1/1/1/1

dips: 5/4/3/2/1/10

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kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6835

I believe Bulldog and Git are correct about having a full belly of air and pushing OUT against the belt. But I'll admit that I had difficulty with this concept when I first started lifting.

Nice squats for Bullpup!

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bulldog9899
Level

Join date: Jan 2010
Location: Indiana, USA
Posts: 4173

kpsnap wrote:
.

Nice squats for Bullpup!

I agree ....even though i might be a tad biased.

Considering this was his first time under a bar since this summer ,its going to be interesting to see how his squats will progress in the coming weeks.

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bulldog9899
Level

Join date: Jan 2010
Location: Indiana, USA
Posts: 4173

4 /17/12

warm up: Pvc pipe

4"block deads: 135 X 3 X 5
235 x 5
280 x 4
330 x 3
375 x 2
400 x 1
425 x 1
440 x 1
Deads : 3 x 3 x 380

Speed pulls : 300 x 10 singles......This was a spur of a moment change. I was going to do stiff legs, but I realized my pulls have become slower then dog crap. I know the new trend seems to have become to do 3 reps but I just cant maintain bar speed after the first rep. At any rate im going to do these up until the Meet , hopefully Ill regain some speed off the floor.

DB row: 110 x 25

Chins 5/4/3/2/1/4......OK give me a break im a old 250 pounder

Shrugs: 3 x 15 x 365

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2067

bulldog9899 wrote:
4 /17/12

warm up: Pvc pipe

4"block deads: 135 X 3 X 5
235 x 5
280 x 4
330 x 3
375 x 2
400 x 1
425 x 1
440 x 1
Deads : 3 x 3 x 380

Speed pulls : 300 x 10 singles......This was a spur of a moment change. I was going to do stiff legs, but I realized my pulls have become slower then dog crap. I know the new trend seems to have become to do 3 reps but I just cant maintain bar speed after the first rep. At any rate im going to do these up until the Meet , hopefully Ill regain some speed off the floor.

DB row: 110 x 25

Chins 5/4/3/2/1/4......OK give me a break im a old 250 pounder

Shrugs: 3 x 15 x 365


That is a ton of pulling. Nice work Bulldog- the chins are just to make the rest of us feel better because we found something we can keep up with you on.

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bulldog9899
Level

Join date: Jan 2010
Location: Indiana, USA
Posts: 4173

Thanks Dave, Ive got about 7 dead sessions left until the Meet so im making sure everyone counts.

Well I definitely really need to get my chins going then :)

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cavalier
Level

Join date: Jan 2011
Location: Ohio, USA
Posts: 3237

bulldog9899 wrote:
Well I definitely really need to get my chins going then :)


Yep, nothing competitive about you! Good luck with the training, and will be interested how the Pup does. Have you put the younger Pup on the iron yet?

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bulldog9899
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Join date: Jan 2010
Location: Indiana, USA
Posts: 4173

cavalier wrote:
bulldog9899 wrote:
Well I definitely really need to get my chins going then :)


Yep, nothing competitive about you! Good luck with the training, and will be interested how the Pup does. Have you put the younger Pup on the iron yet?


Its nothing about being competitive... My vertical pulling ability SucKKKKKKKSSSSSS.....

I'm not sure when Ill start the youngest, right now Ive started him on a body weight routine.

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bulldog9899
Level

Join date: Jan 2010
Location: Indiana, USA
Posts: 4173

4/9/12

warm up: light DB & band movements


Bench : Bar x 20
95 x 10
135 x 5 x 5
175 x 5
205 x 4
240 x 3
265 x 2
280 x 1
300 x 1
315 x 1
265 x 18.........OK , I got stupid again on my back off. But I left a few in the tank.

Incline: 245 x 8/245 x 6......First set was a easy 8 last set I petered out

Seated DB: 2 x 8 x 80.....Still getting use to controlling the db's

skull crushers : 2 x 12 x SW...didnt go very heavy on these

Scott curls : 2 x 12 x Sw

That's all she wrote.

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bulldog9899
Level

Join date: Jan 2010
Location: Indiana, USA
Posts: 4173

Bench: Bar 2 x 5
75 x 5
90 x 5
105 x 5
115 x 6

DB rows: 4 x 10 x 30lbs

Squats : 5 x 10 x 90 lbs

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bulldog9899
Level

Join date: Jan 2010
Location: Indiana, USA
Posts: 4173

4/11/12
Warm up: pvc pipe
light stretching


Squat: Bar x2x10
135 x 2 x 5
230 x 5
265 x 4
310 x 3
340 x 2
365 x 1
410 x 1
pause squats:(Manta ray): 3 x 3 x 320.....Loooooong Pause and for shits and giggles took them ATG

GHR: 30

Side bends: 2 x 3 x 110
Standing Band crunches: 5 x 10

Pretty easy session, other then my hips were tight and threw me out of my groove slightly.

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bulldog9899
Level

Join date: Jan 2010
Location: Indiana, USA
Posts: 4173

Nothing going on today.....

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bulldog9899
Level

Join date: Jan 2010
Location: Indiana, USA
Posts: 4173

Treadmill: 30 minutes 1% incline @ 3.0 mph

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JoeGood
Level

Join date: Jun 2007
Location: Alabama, USA
Posts: 8826

Those paused squats look like they have the potential to be really tough.

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bulldog9899
Level

Join date: Jan 2010
Location: Indiana, USA
Posts: 4173

^^ There not that bad. But I Haven't been going real heavy as yet on my actual squats so im not that fatigued when I do them at this point.

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thebruce13
Level 1

Join date: Mar 2012
Location: Manitoba, CAN
Posts: 127

Impressive WO. I seen some wicked 4 inch deficit deads as well. Strong man real strong.

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bulldog9899
Level

Join date: Jan 2010
Location: Indiana, USA
Posts: 4173

thebruce13 wrote:
Impressive WO. I seen some wicked 4 inch deficit deads as well. Strong man real strong.

Thanks.....But I'm not doing 4' deficits im doing my pulls off of 4 'inch blocks I guess that my bad for not clarifying.....But Ive done deficient with some decent weights before , I'm a big fan of the movement which Ive stupidly gotten away from.. Right now , I'm not going to heavy just yet.

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bulldog9899
Level

Join date: Jan 2010
Location: Indiana, USA
Posts: 4173

Trap bar deads: 135 x 5
155 x 5
175 x 15.....where did that come from

Mpresses: bar x 5
60 x 5
70 x 3
60 x 5
Pull ups:5//4/3/2/1/6

Dips:5/4/3/2/1/ 11

arm curls : 3 x 10 x 25

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cavalier
Level

Join date: Jan 2011
Location: Ohio, USA
Posts: 3237

Chins and dips - how did the pup manage to do more reps in the last set than the previous ones? I mean, I've heard of growth spurts, but that's ridiculous.

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bulldog9899
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Join date: Jan 2010
Location: Indiana, USA
Posts: 4173

^^^ on the 5/4/3/2/1 reps on dips and chins hes only go to failure on the last one.

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thebruce13
Level 1

Join date: Mar 2012
Location: Manitoba, CAN
Posts: 127

My mistake on the BLOCK DL. Still nice pulls.
I agree with you on the importance of bar speed.

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bulldog9899
Level

Join date: Jan 2010
Location: Indiana, USA
Posts: 4173

thebruce13 wrote:
My mistake on the BLOCK DL. Still nice pulls.
I agree with you on the importance of bar speed.

Ive found like allot of guys talk about,If I can get the bar moving fast off the floor I can a majority of the time bypass my sticking point in the lift.Ill be honest I fall into the category of being a brute strength type of guy. I'm not overly explosive guy ,I'm a grinder type. Dave Tate has talked about this over the years. If found that on deads (which in reality, I suck at ) that having some type of direct speed work either in the form of speed deads or cleans in reality is beneficial for me. which Ive stupidly gotten away from .....that's a long story in itself. When I don't spend anytime doing speed work I tend to actually lose "power" . I end up falling back into just using brute strength then I end up grinding the bar off the ground while using heavy weight . On the other hand Ive found that any type of speed type training for the bench and squats does not provide any benefit for me..

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cavalier
Level

Join date: Jan 2011
Location: Ohio, USA
Posts: 3237

bulldog9899 wrote:
^^^ on the 5/4/3/2/1 reps on dips and chins hes only go to failure on the last one.


Ah, I see, so the last set was the work set then?

Interesting about the speed work, I've heard about it, played with it from time to time but no real program. Interested to see how it works out for you.

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bulldog9899
Level

Join date: Jan 2010
Location: Indiana, USA
Posts: 4173

4/14/12

warm up: pvc pipe
light stretching
Band GM's


4'block deads: 135 x 3 x 5
235 x 5
280 x 4
330 x 3
375 x 2
400 x 1
425 x 1
450 x 1.........pretty easy

Deads : 400 x 12....(each rep done dead stop) These SUCKED !!!!!! Again it became more about actual conditioning then strength

Speed deads: 330 x 10 singles

Close grip pull ups: 5/4/3/2/1/5

Shrugs: 135 x 10 / 225 x 10 / 315 x 10 /405 x 10 / 515 x 5......OK , I just got stupid last set wasn't pretty there was no feeling the muscle.

That was all.

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bulldog9899
Level

Join date: Jan 2010
Location: Indiana, USA
Posts: 4173

cavalier wrote:
bulldog9899 wrote:
^^^ on the 5/4/3/2/1 reps on dips and chins hes only go to failure on the last one.


Ah, I see, so the last set was the work set then?

Interesting about the speed work, I've heard about it, played with it from time to time but no real program. Interested to see how it works out for you.


To a certain degree, a major benefit of doing speed work with singles, it allows me to work on form without over stressing the CNS.

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