Training Log; dWood- OPERATION 225
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Topic: Training Log; dWood- OPERATION 225
Posted By: dWood
Subject: Training Log; dWood- OPERATION 225
Date Posted: 7/07/14 at 4:10pm
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Former highland games athlete( sidelined by bum knee injuries/torn quad and dual patellar tendon rupture) Goals- to hit 1-2 highland games in 2014(Scotland,Ct + 1 more), hit 5-6 games in 2015( possibly a MWC ,if close and schedule fits) compete in the "Murph Challenge"(memorial day 2015, to hit this want to drop 10-20 lbs as will be wearing a #20 vest/always felt most athletic @ 230-245/felt highland games strong@245-260 so right now weighing in @242 so not looking to drop a lot of lbs now/ basically over winter) Lifting goals- don't really have any major ones but want to get back to 315 in front squat( hit 275 x2 in spring) stay strong in all others Throwing goals- openstone -mid 40s(best ever in comp was 45-6) #42 wfd -44-47 feet( best ever in comp 47-3) #28 wfd- 60 feet ( best ever in comp 65-9) #42. Wob-17-6 ( best ever in comp 18-3, hit 19-1 at last practice before injury) Putting it all in writing as I feel it makes one more accountable if it's out there in writing on Craig Smiths Interwebz ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Replies:
Posted By: Hapy
Date Posted: 7/07/14 at 8:55pm
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best of luck Dan, will be cool to compete again with you, or just to see you back on the field again! ------------- Real Men Wear Purple Tinky Winky Throw Far! http://www.facebook.com/CVTSA" rel="nofollow - Central Vermont Strength Association |
Posted By: AlDargie
Date Posted: 7/08/14 at 4:55am
Agreed. ------------- Dyin' ain't much of a living, boy. - Outlaw Josey Wales |
Hapy wrote:Posted By: grasshopper
Date Posted: 7/08/14 at 7:33am
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Look forward to it Dan. I'll be there in 4 years...... ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |
Posted By: dWood
Date Posted: 7/08/14 at 9:59am
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7/7 Monday Sh press 170 x5,190x 3,200 x1 130 x 21 reps Band side laterals x17,17,25 Bw pushups x. 25,25,20 Tri press downs 95 x21,21 Braemer stone #25 x 5 throws( no measurement/ in backyard working on POP) Went out bought my #20 workout vest.( for Murph Challenge training) will gradually add it on walks/ jogs Tuesday plan to do some cleans and snatches and then some #47 wob@ home ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 7/08/14 at 2:30pm
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7/8 Worked out a bit later than I wanted to( overnite work steed is he'll on w/out times) but it's all good Coach Mac 5 pos cleans 95 x 5,125 x5 3 pos cleans 145 x3, 160 x3 Power cleans 175,195,205 x1 Bw chins x 5,5,5 w/ purple band 9,10,11 w/ green bands x15 Went home in sweltering heat didn't want to set up uprights so just took 5 throws w/47 weight. Good pulls. Terri stood on back deck said all 5 over 16( felt ok) Chow down some chicken breast and nap time before work at 10pm ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 7/08/14 at 9:48pm
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7/9 plan on doing a 1/2 Murph w/out in the am(will do run/jog with vest) pullups and pushups + air squats with no vest..not killing myself day 1...will build up to full murph Murph-1 mile run 100 pullups 200 pushups 300 air squats 1 mile run to be done with body armour or 20lb vest Slick Murph-NO VEST so tom AM AFTER WORK 800 M RUN/JOG WITH VEST 50 PULLUPS -NO VEST 100 PUSHUPS -NO VEST 150 AIR SQUATS-NO VEST 8OO M RUN/JOG WITH VEST ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 7/09/14 at 8:26am
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7/9. 6:30 am 800 M jog with #20 vest 5/5/5/15 rounds of pushup/pull up/pushup/air squat X 10 rounds =50 pull up/100 pushups/150 air squats(slick) 1200 M jog slick( no vest) WOW. Only 1/2 the murph workout and am drenched,wiped out,feeling like I got slammed by a truck but am glad I did it and have 10 months to be completive,and finish a full Murph Home hydrating/ chowing down/ then sleep. Might rest Tom but if ok will try and squat. We shall see ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: grasshopper
Date Posted: 7/09/14 at 9:14am
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You training for Highland games or cross fit games? ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |
Posted By: dWood
Date Posted: 7/09/14 at 3:37pm
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Highland games but doing the Murph challenge next year(want to be prepared). It was Terris conditioning/core day at the gym so said what the heck. Don't worry thurs is heavy legs and lwfd ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 7/10/14 at 8:15am
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7/10 am Chest press 240 x 5,270 x 3, 290 x 2, 165 x 21 Face Pulls 50 x 25,25,25 Deadlifts 225 x15 Chins...bw x 5,5,5 bw + purple bands 8,8/bw + gr bands x12 Will do either line drills or lwfd tosses in pm when I wake 7/11 rest 7/12 rest but help@ Springfield games 7/13 back at it banging away. Either heavy legs or clean and presses( + ass) ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 7/10/14 at 6:48pm
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Forgot to get the #28 out so instead grabbed Terris # 21 and did line drills. Felt deviant,hopefully no swelling Tom...off to work now ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 7/12/14 at 6:58pm
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Rough nite w/Ryan so after a nite of worrying and no rest,Saturday 7/12s plans cancelled...short nap then to gym to beat some stress Front squat 145 x5,175 x3,205 x2 215 x1,230x 3 Db dl 60 x10(3 sets) Walk 3 mins/run 1 min x 6 rounds ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: grasshopper
Date Posted: 7/13/14 at 5:59am
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Missed you guys. Hope everythings back to normal. See you soon hopefully. ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |
Posted By: dWood
Date Posted: 7/13/14 at 4:33pm
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Real rough nite at work(worst in a year) Barbell bench press 145 x8,175 x5,205 x5,235 x3 ( small twinge in shoulder) Seated sh press machine 90 x21 Side laterals Triceps Double bacon egg cheese with Gatorade Nap time Will get up watch Germany beat argentia ,hoist a few beers then head to the field for some lwfd. Then grill some steaks and more beers ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 7/14/14 at 12:58pm
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7/14 Powersnatch from flloor 85 x3,100x 3,115 x3,130 x 1 (once again that damn twinge in left shoulder) Powerclean from floor 125 x 5,150x 3,175 x3,200 x1,225 x1 Deadlift 195 x 17 ( would have tried for 20+ but scrapped right knee on rep #2 and was a bloody mess) Bandage knee. Db alt curl 25 x 12,35 x 10,30 x 10 Home to grill some angus beef...work tonite...Tuesday morning conditioning/cardio Murph inspired! ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: TomLawrence
Date Posted: 7/14/14 at 1:00pm
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I'm still catching up on posts on a real computer instead of on my phone. How's Ryan? Tom ------------- Aim high. Stay hungry. |
Posted By: dWood
Date Posted: 7/16/14 at 3:28pm
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Pm sent Tom ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 7/16/14 at 3:37pm
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Tuesday off Weds 7/16 Box squat 135 x5,135 x5,185 x3,225 x 2 x 6 sets Db dl 40 x 15 x3 sets Run / walk 25 mins at 5% Inc Ine ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 7/17/14 at 3:17pm
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Thursday 7/17 Today's stress relief Shoulder press 175 x 5,195x3,205 x3 150 x 11 , 90 x25 Side laterals 100 total reps Tri press down 95 x23,110 x11 Tried handstand pushup - FAIL haha Off to the city for doctor visits w/ the boy before work at 9:45pm Interesting nite at work,we get every top celebrity,heads of state to stay at the hotel( you name they have stayed here with exception of Obama- secret service doesn't like our garage and exits and the Biebs...any given day m Freeman,Pitt,jolly,Jagger,etc can be be seen and none of them faze me ) met and had to do escort for one of my all time fags..Brian May..guys a legend and I'm a huge fan and lo and behold very nice,humble guy. Gave me a little smile in an otherwise rough month ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: TomLawrence
Date Posted: 7/17/14 at 3:33pm
 ------------- Aim high. Stay hungry. |
Posted By: dWood
Date Posted: 7/17/14 at 3:41pm
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Nice! That made me chuckle..thanks tom ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: grasshopper
Date Posted: 7/17/14 at 8:32pm
Instead of handstand push ups try handstand piss ups! ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |
Posted By: dWood
Date Posted: 7/18/14 at 9:39pm
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fri 7/18 18" deads(rack Pulls)135,225,275 x5,315 x3,365 x3,405 x2 low row 170 x 8,150 x10,130 x 15 cl grip lat pull 120 x 15 x 2 sets db alt curls 25 x12,35 x10,30 x15 walk 32 mins on 10 percent incline ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 7/18/14 at 9:41pm
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sat will be another MURPH inspired conditioning wout sun am will be cleans and snatches pm will be open stonelwfd practice ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 7/19/14 at 10:50am
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Sat 7/19 Jog 1/4 mile with vest 5 pushup/5. Pullups/5 pushups. 10 air squats X 5 rounds (slick) Jog 1 mile with vest Home by 930 am. Eat some food then sleeeep
------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 7/20/14 at 10:16am
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Sun 7/20 Power snatch 75 x3,90 x3,110 x 3,135 x1(left shoulder started throbbing so stopped) Power clean 110,135,150,165 x3,180 x 1,195 x 1 Jog 36 mins on 5%incline Pm will head to the field of legends(ok Terris field of legends) and throw some ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 7/21/14 at 9:21am
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Pm 7/20 Quick throws #15lb stone.. Standing by 5 x Glide/ shuffle for 10( didn't have tape but field is painted with distances so have an idea 25,35,45,55,65,75) hit 3 at end that were half way bet 35 and 45 #28 wfd 5 standing 5 1 spin 5 2 spin. All 15 felt good tried 3 more all over 45 last one about 80-90% hit hair past 55 stoked. At this point lower back fried from cleans and throws so called it a day. Beverage time ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 7/21/14 at 11:14am
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Quick w/out boy has big day at doctor Chest press 175 x5,195x3,205 x2, 140 x21 B/w pushup x 20,16,16 ( chest stared cramping/ dehydrated from yesterday) Tri pressdown 95 x21,110 x12,12 We out ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 7/22/14 at 11:15am
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Tuesday 7/22 Some box squats 136 x5,160 x5 ,185 x3 210 x3,230 x1,1,1 Front squat 135 x3,185 x3,225 x3 250 x1 Jog 35 mins on 5% incline Head home eat nap if I get up early enough before work will do some #49 wob@ home ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 7/22/14 at 12:34pm
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The last few leg workouts,and all my jogs I have ditched the knee sleeves and wearing compression cuffs right below my knee( from mat bells slingshot company).. Just picture tighter bigger patellar straps( as we know I have issues with patellars). Seems to be reducing uncomfort of running. Will keep them for runs but will go back to light rehbands for squats and deads ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 7/25/14 at 6:13pm
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7/23,7/24,7/25. Had to pull extra hours at work and running with Ryan so no workouts for me and Terri 7/26 might try grace + some deads 7/27 murph + throwing( really want to crank out some full effort lwfd) ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 7/27/14 at 6:17pm
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Last couple of days rough with Ryans health issues,and me having to pull extra hours at work..thank the lord Terri is there 24/7 for Ryan.... 7/27 Sunday Sh press 140 x 8,165 x5, 190 x5, 90 x 25 Band laterals green + yellow x15,yellow x20, green x25(wiped) Low row 90 x10,150 x12,175 x 11 Grace!..ok at our gym only 2 oly bars..couple of college kids doing deads(thank the lord) and Terri had the other so did Grace w/ DBS used 70lb DBS( equals 140.. Grace calls for 135 for men) ok my wind sucks. Completed the 30 reps in 6:01. Sweat/ fear of puking/and a week of 65 hrs of work and sleep deprivation chrused me! Now for the good news/after 4 days of no workouts and limited sleep(2-3 hrs a nite) Terri stepped up to the plate and hit it out of the park..did sh press,laterals,up rows,lat pull-front and back + low rows then attempted Grace...95lbs x30 reps...4:03...thinks she will get it down to 2:30 in a few weeks (fresh and knowing now what Grace and pacing is) I can honestly say that after 25+ years of marriage-this specimen of an athlete I call my wife impresses me..she has phenomenal strength,tremendous drive and high level of pain acceptance...every day she impresses me as an athlete,person,human being... ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 7/29/14 at 12:49pm
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7/28 took off. Old bones needed a break 7/29 Barbell bench press( 1st time in 2 months no pain in shoulder/ don't know why) 175 x8,225 x5,275 x 3,325 x3,225 x12,135 x15 Tri press 95 x 20,110 x15,125 x6 followed by 95 x15 Braemer stone(#24) 5 x 26-29 decent pop Standing open stone(#15) 33-39(5 x) Glide open stone(#15) 37-41 (5x) need to work on getting hips around at block but knees held ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: 17/20
Date Posted: 8/03/14 at 8:41am
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Whata stud !!! ------------- I MAY BE BIG , BUT I'M FAST |
Posted By: dWood
Date Posted: 8/03/14 at 9:09am
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I think the only reason I'm throwing decent is that blue red hook tshirt with the name Stewart on the back,That I wear I seem to get those mythical strength numbers and mind blowing explosiveness ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: 17/20
Date Posted: 8/03/14 at 10:23am
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May roll down to Scotland Ct may see you then. Stewart ------------- I MAY BE BIG , BUT I'M FAST |
Posted By: dWood
Date Posted: 8/03/14 at 11:19am
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That would be cool! Will stock my bag with goodies and have the cooler stocked with sandwiches to make your trip worthwhile ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: 17/20
Date Posted: 8/03/14 at 1:10pm
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Been awhile since I went through coolers and equipment bags. Number 1 for food is Scott D, number 1 for tape chalk tackey D. Wood. ------------- I MAY BE BIG , BUT I'M FAST |
Posted By: dWood
Date Posted: 8/04/14 at 7:11pm
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Monday 8/4 Bench 175 x10,215 x5,245 x 5,285 x3,325 x 4,225 x13,135 x 20 Tri press down 95 x21,110 x14,125 x 9 Minimalistic approach today..off to Sloan Kettering big week ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 8/04/14 at 7:12pm
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BTW Terri hit 215 x1 in bench press,and then followed that up with db incline 45 x12 x 3 sets ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 8/04/14 at 7:17pm
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Tentatively Terri has 8/16- games in Lake Canidauga ,NY 8/23- Amherst,Ny 8/31- Capitol District games(Albany,Ny) 9/11-13 MWC,Scotland October ? Scotland,ct All of the above depends on how wellRyan is of course ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 8/06/14 at 8:14pm
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8/6 Nothing to report. Me off last 2 days. Wasn't feeling it(lots on my mind duh) On 8/5 went to gym with Terri-she wasn't in the mood for heavy legs so warmed up and box squatted 225 X 2 reps X 12 sets with 30 second rests bet sets. Worked up a nice sweat!real quick pop off the box. ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 8/08/14 at 3:20pm
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8/8 Friday Front squat 185 x5,215 x 3,245 x3,275 x 2,2,1 Cable pull thrus 60 x12 x 3 sets Cardio 25 min jog/walk Good w/out..helped that Terri was in the zone and had a good w/out..nice when training partner pushes ya ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 8/11/14 at 3:59pm
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8/11 Monday Superset of bw chins w bw pushups Chins x 3,3,4,4,5,5,6,6 Pushupsx6,6,8,8,10,10,12,12 Front squat 135 x5,155x5,175 x5,195 x3,225 x2 No cardio- going home to cut the backyard approx 1 football field size backyard with push mower ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 8/13/14 at 2:18pm
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8/13 Triset of pull up,pushup,air squat Pullup x1,2,3,4,5,6,5,4,3,2,1 Pushup x 2,4,6,8,10,12,10,8,6,4,2 Air squat x4,8,12,16,20,24,20,16,12,8,4 Barbell bench press 135 x 5,175 x 5,225 x 3,3 ,135 x 12(cooking some serious sweat/ groinowla) Tri press 95 x20 110 x15,125 x12 Tough work week/ shorthanded/ will try and throw stones and wfd on Friday after weights ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 8/14/14 at 11:11am
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Going out for a 1 mile-2 mile jog/walk w/weighted vest on...will report back if I live. lol ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 8/14/14 at 7:30pm
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Jogged abt 1/4 mile/was passing one of our practice fields-stopped-went to field found 2 rocks from rock wall and threw 15 braemers. No clue how heavy or far but felt good pop then found a lighter stone(probs about 14-15ish). 5 standing/5 glide. Felt good really getting under the stone! Put vest back on and jogged 1/4 back(up hill ugghh) nice sweat. Legs will be talking to me tom ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 8/18/14 at 3:49pm
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Sat ..too spent 12 hr shifts killer Sunday Pullup supersetted with pushups Pullup x1,2,3,4,5,6,5,4,3,2,1 Pushupx2,4,6,8,10,12,10,8,6,4,2 Front squat 95x5,135 x5 185 x3. Was planning on going up to 275-295 range but training partner was getting sick bailed Monday Barbell bench press 145 x5,185 x5,215 x3,235 x3,245 x3,275 x1,225 x8,135 x16 Tri press( little spent) 95 x20,110 x12,125 x 7 Bailed..got yard/ house work to do....Terri doubled 205 in bench today 1 explosive rep/1 grinder ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 8/21/14 at 1:28pm
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8/21 Pullup/pushup superset Pullup x1,2,3,4,5,6,5,4,3,2 Pushupx2,4,6,8,10,12,10,8 ,6,4 Front squat 145 x 5,195 x5,245 x 3,265,280,295x 1 Db st l deadlift 45 x12 x 3 sets ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 8/21/14 at 3:16pm
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The pushup/pullup thingy really seems to be helping my wonky left shoulder(was kind of fed up raiding the medicine cabinet for pain meds to get any rest/sleep -since adding them bench is inching up and + it's a good prelude for my work after Scotland CT when I drop lbs/and train for the Murph challenge 2015). My plan is to hit some heavy weights(for my present self) plug them in and uses Matsos 5 week strength lab w/out to peak for 10/12(Scotland,CT). 3 days lifting with 2 throwing and 1 sled pulling/farmer walk condo. Goals Br-? OpSt 39 42wfd 44 28 wfd 64 Caber-turn it(duhhhh) Sheaf-who cares 42wob 16-6+(want 17) ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: rob meulenberg
Date Posted: 8/21/14 at 3:29pm
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Are you throwing there Dan? If so, good luck! Don't think I'll make it there this year. After Loon, I need a short break before trying to get ready for NvS in our lovely Fall/Winter weather. lol ------------- www.sportkilt.com |
Posted By: dWood
Date Posted: 8/21/14 at 3:39pm
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Yes that's my comeback games(always a fav games as Ads always make it a great games-nesa and Dana F,Wayne Pogany,Wayne Hill,and Ken Gus). Congrats on amtr worls by the way ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 8/21/14 at 3:40pm
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And good luck at North/south(never picked,wife was twice) but lots of fun ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: 17/20
Date Posted: 8/21/14 at 4:19pm
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Dan I never got picked either, what up wit dat ? MWC big trip - good luck !!! ------------- I MAY BE BIG , BUT I'M FAST |
Posted By: vonguinness
Date Posted: 8/22/14 at 12:07pm
true story. ------------- jammin on the one. |
Posted By: dWood
Date Posted: 8/22/14 at 2:38pm
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8/22 Bench press( after each set light band rows for lays/ rear delta/sh stability 175x5,205 x5,235 x5,275 x3,295,315,315,315,315 x 1( singles working on slight pause and explode up) 135 x 15 Dips 1x10(bw) first time in years doing these Tri press 95 x20,110x15,125 x9 Home for some stone 19lb BR. 5 throws ok 25 granite atlas stone( picked this up years ago/ nice conversation piece but bigger than bowling ball or that ugly Stone Mtn stone so tough to tuck) x 5 throws(slow but decdnt push) tuna hero + huge Gatorade and handful of homemade shortbread. Time for a nap before 9pm work Since Terri hadn't updated her log she bencher up to 205 x1,1,1. Db incl 40 x12,13,13.. Tri press Braemer stone 13.3 lbs. 5 throws( after she bailed and muttered practice is overrated)LOL ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 8/23/14 at 4:34pm
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8/23 Powersnatch. 65 x3,85 x3,105x3,125 x3,145 x3,3(I suck at these/must improve) Chins B/w x 3,3,3,5,5,5,3 Cable bi curl 65 x20,20 Wob@ home 42 5 x over 16 49 3 x over 15 Roitessere chicken + some homemade shortbread and 1/2 gallon of 1/2 lemonade and 1/2 iced tea Nap time till work at Terri did pull pull snatch working on quickness and pop. 65,75,85 x3s Lat pull 6 sets,low row 3 sets,cable curls 21 wob Side saddle 3 x @14 Standing wob 15 x1, 16 feet x1,17 x1(1miss),18 x 2 misses( had height bawawa. 1 hit bar,1 peaked in front) ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 8/25/14 at 4:20pm
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8/24...slept thru my required gym time so didn't go and called it a rest day 8/25 Barbell clean and press 95 x5, 125 x3,155x3,185 x1,1,1 Clean from floor 205,215,230 x1 Band laterals( a lot. Pumped them up to look like Myles) Terri worked up and did 135,145,155 x 1 Laterals,shrugs,and medicine ball reactive throws ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 8/26/14 at 12:00pm
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8/26 Front squats 135x5,185 x3, 225x3,250,275,300 x1(315 will fall soon) Box jumps..slowly adding these in as I have sketchy patellars Even though Terri is throwing Saturday she squatted heavy..up to 390x3.. Then her usual leg assistance stuff. Going to the city for a bit if I get back before dark will toss some stones ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 8/28/14 at 6:30am
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8/27 disrupted sleep pattern so tested bench then went home 175 x 8,215 x 5,255 x 5,295 x 3 335 x 1, 350 x 1(struggled/ass came off bench) Terri hit 195 x3/plyo pushups/tri press 95 x12 x3. She then threw some stone. She got very angry w/ that stone. Was good! ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 8/29/14 at 5:12pm
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8/29 Quick w/ out for me Powercleans 115 x5,130x5,145 x3,175 x1,1,195 x1,1 215 x1 B/W chins x 3,3,3,4,4,4 Off of work tonite( going to Alb in the am) steak and a few brews  ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 8/30/14 at 2:11pm
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Got a break from hospital,hit up local gym Bench 175 x5,205 x5 ,235 x 3,275 x3,225 x 6,185 x9,135 x15 Supersetted with chins 3,3,3,4,4,4,4 Bw pushup x 21 Tri press 95 x 15,3 sets ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 9/04/14 at 2:38pm
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8/31 off. Life to deal with 9/1. Off. See above 9/2 got a reprieve,hit quick front squat session 135 x 5,175 x3,215 x3,3,3,3,3 Db dls 40 x 12 x 3 sets 9/3 off see above 9/4 off see above ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 9/08/14 at 9:51am
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9/5. More life struggles 9/6 see above 9/7 cleans and bench. 3s of 5/3/1 + lots of pushups and pull ups Plan on hitting legs in a bit also cleaned out portion of the garage and will start hitting more workouts at home( have rack,bench,bar 500 lbs of bumper plates..just hard to get to the gym even though it's 2 miles away with all that's going on at home) ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 9/14/14 at 5:01pm
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Training hasn't been consistent but that's understandable(Ryan just got out of the hospital,after latest hospital stay)but need to buckle down for me( sanity from life and to possibly be ready for Scotland,Ct) ..going to do a version of Defrancos built like a badassprogram( used it in the past with HS football teams,and HS hockey teams I train..loosely based on 5/3/1 with some supersets and met con work...did day 1 today. Feel ok/ not like a badass yet LOL) Will update later for day 1 ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 9/14/14 at 6:25pm
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Built Like A Badass! Day 1(like the name of the workout lol) Bench press 215 x8,245 x 6,275 x 5 Db bp 60 x25,19 Superset of long bar cable rows and tri press downs St bar rows 110 x 15,15,15 Tri press 95 x 15,15,15 Superset of db shrugs +db side lays Shrug 60x15,15,15 Db side lat20x15,15,15 Felt good...ribs,fried chicken,Mac and cheese with copious amounts of beer as post workout fuel/sweeeeeet ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 9/16/14 at 2:27pm
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Day 2 BLB#2 W1 Jumps to box 2 x6 Front squat 175 x8,195 x 6,215 x6 Hypers bw. X 15 3 sets 9/16 Off day..yeah right Speed pull pull snatch 10 x 3 reps @75%(105) Pull thrus 60lbs x20 reps x3 sets Wob..49 lbs..10 pulls in 10 minutes(Terri saw me doing three..came out threw the 21 about 2 feet over 15-9.. Then went back inside. Lol) Tom early am (6am-) BLB # 3 W1 ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 9/18/14 at 5:26pm
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9/17. Skipped this day..too wiped out from 12 hr shirts(UN General Assembly& 8 nations staying at the hotel,so lots of briefings with secret service,state department,etc) 9/18 BLB #1 w2 Bench press 225 x7,255 x 5,285 x 5 Same assistance as w1( going for a nap before work,so no more updating) ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 10/02/14 at 6:01pm
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Haven't logged in 2 weeks,work was a nightmare 12-15 hr shifts working with state dept,secret service,and individual countries security during UN General Assembly..we had 8 countries at the hotel but Turkey and Israel had functions at our catering/ banquet halls( nightmare with demonstrators).. Well hit gym intermit tingly..10/1 hit heavy chest( stone tosses at home). Today was skwaatts. Ok..was going to do line drills but knees were sore..as long as Ryan is stable and status quo..Terri and I will go to Scotland,Ct( close games,favorite bc we see most of the old new England crew) Terri wants some numbers(wob) ..me just want to throw( we shall see) ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 10/13/14 at 2:39pm
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Well my throwing season( ok it was going to be 1 game@Scotland,Ct) never materialized,although may throw my hat in the ring for the Nov backyarder in ALB...Ryan has had good days,bad days,and terrible days-Saturday was the latter so that's why I bailed on Scotland.... Off season goals..drop a few lbs to get to my swimsuit model weight of 225(am at 248 right now) will be cutting most sugars right away,increasing cardio( walk /jog w/20lb vest).. Increase pull ups,pushups as goal is to do the Murph challenge in may...will try some throwing weather permitting..looking to do 4-5 games next year..maybe travel a bit( may do some masa or ssaa games if they have women masters as it makes it more economical for both Terri and I to throw) Sunday Pm..front squat. +barbell bench press test of 1RM + 15 min non vest jog Monday lunch. Power clean Test of 1RM + 30 pull ups(6 sets of 5)+ 20 min walk Tuesday will test box squat. Weds will test clean and press. Thursday start the workout Buckling down the diet..paleo inspired but still have 2 protein shakes a day( my sweet treat) ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 10/13/14 at 2:41pm
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Awe man my number UNO Giant went down yesterday with a torn patellar tendon..ouch. I feel your pain Victor..heal up ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: Hapy
Date Posted: 10/13/14 at 5:31pm
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We missed you and terri at Scotland. Good luck on the offseason! ------------- Real Men Wear Purple Tinky Winky Throw Far! http://www.facebook.com/CVTSA" rel="nofollow - Central Vermont Strength Association |
Posted By: rob meulenberg
Date Posted: 10/13/14 at 6:14pm
E-A-G-L-E-S...EAGLES. Although I felt bad for him...hate to see a good player get hurt and he looked to be in a lot of pain.  ------------- www.sportkilt.com |
Posted By: dWood
Date Posted: 10/13/14 at 6:20pm
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Figured your up in Maine,you would be on the Patriots tip....seriously am a diehard Giant fan( usually hit a few games a year,little bro has season tickets) but being a former high school football coach am uber impressed with Chip Kelly,his system and style of coaching ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: rob meulenberg
Date Posted: 10/13/14 at 6:31pm
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Born and raised in Philly. All my family is still there. Love the eagles and Phillies. ------------- www.sportkilt.com |
Posted By: dWood
Date Posted: 10/13/14 at 6:41pm
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Even though Im a Ny Ranger fan,growing up( never told too many people) was a Philly Flyer fan...I wanted to be the next Bobby Clarke...loved the broadway bullies, Bernie parent,Dave shultz ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 10/13/14 at 7:26pm
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Meant Broad Street Bullies ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 10/14/14 at 1:49pm
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10/14 100 terminal knee ext per leg Box squat 95 x5,135 x10,10,10,205 x5,275 x3,135 x10 Jog 20 mins. ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 10/14/14 at 1:54pm
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Terri came to the gym and owned 365x 6 in box squat. Friggin doesn't workout goes in and breaks little boys hearts. Haha ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 11/28/14 at 4:46pm
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See I haven't updated my log in a month and a half....still banging away in the gym.haven't thrown but keeping up on line drills...increasing the cardio a bit in the offseason as goal is to still drop some lbs to get to 215-225 to perform the murph challenge( have my first benchmark murph challenge test next week)... Terris still hitting gym and never ceases to amaze people( including me) at the gym and looks to have a big/productive 2015! Still in same holding pattern w/Ryan -right now just trying to get healthy and gain some weight to start another few rounds of chemotherapy...he has good days and horrible days but anyone who knows about the big C knows it can be like that,just thankful every day we have him around! ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 1/09/15 at 10:55pm
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see havent updated it since after thanksgiving..... 2015 goals 1st-on a personal level have Ryan be healthy and see dad throw and mom try to win MWC#4..will be tough as the deck is stacked against him but being Terri's child hes got the fighter spirit(thanks to all that have sent well wishes for Ryan) havent stopped training as its our escape for an hour or so a day from the reality..have been repeating the term"EMBRACE THE SUCK!" been hitting lots of 5/3/1 with some twists and myself and Terri have hit some recent gym PRs(Dan/Terri) bench-370/205 front squat 345/195 DANS GOAL..GET ON THE DAMN FIELD...throw 18+ in 42 wob,and maybe give that MWC thingy a whirl Terri-she is a bit more goal orientated and wants 40 in open stone.35 in 28wfd,47 in 21wfd,69 in 14wfd...wants to break her masters records in the hammers and clear 17-6 in 21wob..(14-9+ in 28 wob) dont know what games shes doing depends on the boy but off the top of her head she def Albany games(had a blast there) some Buffalo heavies games,Cortland,RI,MWC-she also wants to head Masa's way later in the season (Aug/Sept?Oct)...happy New year to all see you soon dw ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: Duncan McCallum
Date Posted: 1/10/15 at 3:22am
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"myself and Terri have hit some recent gym PRs(Dan/Terri) bench-370/205 front squat 345/195"
Excellent!
I hope to see y'all in Albany, even though I'll end up second to Terri!
How's the boy? ------------- The man in the arena. |
Posted By: dWood
Date Posted: 1/10/15 at 4:30am
Still fighting! has good days and absolutely horrible days...its amazing what cancer can do to a young/healthy body...hes determined to not give up no matter the pain(me personally think he should be given the medal of honor for the pain hes in,amount of times pricked,prodded,shot up with chemicals in his short 19 years around) not kidding aside bone cancer sucks and its advanced but he is not without prayer or hope-thats all we can do is hope and make him comfortbale..thanks again ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: Duncan McCallum
Date Posted: 1/10/15 at 5:19am
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The world ain't all sunshine and rainbows. It's a very mean and nasty place and I don't care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard you hit. It's about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That's how winning is done.
 FWIW, I am proud of y'all. ------------- The man in the arena. |
Posted By: dWood
Date Posted: 1/10/15 at 11:07am
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Always #1 in giving inspiration Dunc! He has been knocked down numerous times in the last 13 months but has answered the count each time-ready to fight again. He's not taking it sitting down and I dragged him to American Sniper(great movie!) but leaving theater in crowded NYC looked at me-hugged me-and said I Love ya Man! Was more choked up than Kevin Costner in field of dreams playing catch w/his dad! It's friends like you in the sport that are the true ambassadors of our sport. Great athletes/great competitors/but good people(big Dan McKim is in that class w/his prayers and thoughts for Ryan) well enough of this mush crap-going to wake the kid up and see what he wants to do/see today. Haven't slept as worked 12 hour overnite/then got dragged to the gym early am but lack of sleep is pale in comparison to his pains. Peace Out Cub Scout! ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: grasshopper
Date Posted: 1/10/15 at 11:47am
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Thoughts are always with you, Terri and the fam dan. Great post Duncan. Great post. ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |
Posted By: dWood
Date Posted: 1/10/15 at 8:40pm
Thanks. Tony  ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 1/20/15 at 12:14pm
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Ok this week( moon/Tuesday/weds/Thursday) will do some testing(0 n bench/fr sq/push pr/power clean) before diving into project frequency for 1-2 months then start throwing/ getting more explosive...mon I hit 375 in bench,Terri hit 205.. Today hit a 5 lb pr in front squat. Ugly 375 but got it( don't think 375.5 would have went LOL) but Terri friggin smoked a 205 squat 15 pr I think. She still amazes me! ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: Juli Peterson
Date Posted: 1/20/15 at 12:53pm
Sending e-hugs and wishes for strength, for all of you. jp ------------- You have to stop doing that Juli, if it worked we'd all be doing it. tosabarbell.com |
Posted By: rob meulenberg
Date Posted: 1/20/15 at 12:59pm
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Glad you and Terri are still trying to push hard during this tough time. Hope to see you guys in ALB. Best wishes to your family. ------------- www.sportkilt.com |
Posted By: dWood
Date Posted: 1/20/15 at 8:44pm
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Thanks JP-anyword on youre bid for Arnold Olympic lifting meet? Thanks Rob-our gym time is therapy for us! i get away from home to work but Terri is at home with Ryan so much she needs her mental health and going to the gym and slaying the iron helps a bit-shes a toughie and love having such a strong and devoted training partner(as well as life partner),will catch up at ALB(not a bad drive and great games-heres to life! peace out ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 9/15/15 at 12:41pm
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Ok this hasn't been updated since Jan/2015. And Terri's 'Time to Log" hasn't been updated since June..a few of you(mwr,hapy,b Randall) have been getting updates via FB,PM,Email from me...still hitting decent numbers in the gym ( greatest stress relief for lifes problems) following a hybrid of 5/3/1 frequency project with minimal assistance and added cardio( have to keep ticker going). Main emphasis is trying to get my overhead press up all others ok. Closing back in on mid 200 PP......don't know if will make(visiting) a games but if all works out Scotland,Ct... Terri still lifting strong( pulled out of all competing after mays Albany as she doesn't want to be too far from Ryan in these trying times..bench 195/ov PP 135 x2/front sq 195/ box squat 395 x3/ clean 165( hang).... Pulling out of MWC was tough but right call for our family....anyone who needs updates on Ryan just txt or email( still real bad but he's a fighter..and fighting every new battle with every ounce of him).... ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 10/03/15 at 12:05pm
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OK OPERATION 225 Goal- to drop bodyweight down to 225 (from 253)become lean/mean/athletic fighting machine. Will be using lots of conditioning/diet manipulation/cardio(yes I said the C word)/ and EOD lifting(5/3/1 influenced of course). If all above is met might try a few depletion go arounds(ala Kroc/Carrol/JMBlakely to see how low I really can get and if a lw class with nite before weighin is doable/if not just throw at 225..was only 236 when I threw 56wfd 35+ and 56wob 14-9 but I'm a lot smarter at 52 then I was at 36) Diet-cleaning it up a lot/cutting all soda(my vice) and simple sugars. Lots of protein(the only macro I calculate and count) limit complex carbs stick to starchy /cruciferous carbs. Tons of water(fortunately left hotel security to become a security supv for Bloomberg securities/facilty has a dynamite-kick ass fresh/healthy cafeteria with chef! Diet will be way easier mon-friday and can get back to some regular sleep patterns as overnites are now out. Will be updating as much as possible. 10/1,2,3 workouts-highlights will be updated later today ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: Silverback
Date Posted: 10/04/15 at 6:30pm
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You threw those in 98?
------------- Mule Sportkilt AST Sport Supplements |
Posted By: Brian Randell
Date Posted: 10/04/15 at 7:14pm
| As someone that started at 213 and dropped as low as 185 (Currently 188) Its calories in calories out. Everyone worries about carbs, etc, its not. Calories in, calories out. |
Posted By: dWood
Date Posted: 10/04/15 at 8:22pm
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Mule. Threw that in 2003-4(my short stint at pro games/think I did 4 or 5 pro games) Brian. Thanks. When I was powerlifting really just limited carbs/sweets/and soda(same thing when I did work biggest loser contest) my. Biggie for dropping lbs is to hit cardio(treadmill on incline in am/with a few sweatshirts on-then protein only for next 2 feedings) ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 10/04/15 at 8:27pm
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Mule actually looked in my training logs(a bit anal-have tons of books in the garage) when I was on Team USA in 2003 hit 14 in wob/31 in hwfd. The following year hit 14-9@ pipes(Ct) was close to 15 in comp but no cigar. Altamont hit 31/33/36 in my best series (sadly I took 5th or 6th behind Borque/Bogue/Barron/Zolk/) ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 10/04/15 at 10:06pm
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10/1 2 mile walk w/20 lb vest 10/2 clean(1 rep) press(multiple reps) fooled around hit 95 1/3,115 1/3,135 1/3,155 1/2,175,185.195 1/1. Superset of inverted bw pullup/bwpushup. 10/10. 11/10. 12/10 10/3. 2.5 mile walk w/weighted vest ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: dWood
Date Posted: 10/04/15 at 10:12pm
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10/4 really did nothing. Walked around an Oktoberfest/had a few spattens. But did lots of work around the house. Had no carbs today(except beer). General sked for lifting will be EOD. D1 fr sq+ bp(5/3/1) + condo. D3 clean and press D5 box sq(or higher rep deads) +push pr D7oly lifts. D9 repeat Off days walking w/weighted vest condo ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |