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Training Log; dWood- OPERATION 225 |
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rob meulenberg
Postaholic Joined: 9/11/10 Status: Offline Points: 1316 |
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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.
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www.sportkilt.com
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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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
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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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)....
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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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
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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Silverback
Postaholic Plow Mule Joined: 8/29/04 Location: Alabama Status: Offline Points: 4276 |
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You threw those in 98?
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Mule
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Brian Randell
Senior Member Joined: 3/18/15 Location: Tulsa Oklahoma Status: Offline Points: 367 |
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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.
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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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)
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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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/)
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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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 |
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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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
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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not much to post...getting settled in with new routine at work so playing it by ear this week before kicking it after Scoitland,Ct ......new job is ssweet...20 minutes from home...super new facilty(1 yr old) got a decent crew working under me and a slamming cafe repeat slamming Mike Bloomberg knows how to feed his employees-...looking forward to the drop in lbs..just cutting sugar and soda this week dropped 7 lbs and with reduced cortisol levels from sleeping normal hours will be well on my way to 225...thurs am-if Ryan doesnt have a treatment will hit the gym for some max front squats and hang cleans if he does its a morning weighted vest walk...we shall see but its all good Peace Out
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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Hapy
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 1977 |
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Weighted vest walk - that sounds like a good way to get some work in on treatment day. How much weight do you use?
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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20lber/. Wendler recomends starting with that and you can increase to 30 or 40. Picked up a cheap vest one at Walmart (pretty comfortable and goes from 10 to 20) for about 40 bucks. The better ones are bucks and will wait on those
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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OK today went to gym(10/8) and squatted. Since my accident a few years ago have only back squatted a few times(for some strange reason in my mind I'm timid/scared/etc..have only front squatted and have hit 275 recently) well couldn't let Terri have the rack by herself so joined her. 135 x5/185 x 3/225,250,275 x 1/300 unracked put back/325 unracked Terri then stated a trigger word and had to go 325 for 1/then 350 repeat. Felt good and on the way back
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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Hapy
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 1977 |
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Damn, Dan nice work.
Did you forget that you were old and broken?
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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Haha would have stopped at 300 till Terri said the trigger word. Lol
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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Today just quick rough test of hang clean. 145 x 3,165 x3,185,195 x1,205/205/205 xmiss/200x1. 1.5 mile walk with 20lb vest. Last weekend of not keeping track of macros and some beers. Monday kick it into overdrive
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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10/14
HANG CLEAN 180 x 3,125 x 5,140 x5,155 x 5 Box Squat 175 x 15 reps Standing milt press 135 x 5,160 x5,180 x 4 Fat Bar curls 65 x 15,15,15 15(fat bar handles on reg handle) conditioning and cardio 10/15 in the am diest slowly getting their down 2lbs since friday weigh in(248 fri/245.7 today)
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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OK not much to report. Still trying to get sked organized(feels better sleeping regular hours. )
Fri 10/16. Went in a fooled around on bench. 345 x1/315 x 3/275 x5/. Then did 3 sets elevated feet pushups x 10. Tri press 110 x 12/125 x9/125 x8 s/set with 80 x 12. Sat 10/17 1 mile weighted vest walk w/dog in early am Pm. Front squat 225 x3/185 x 5(3 sets) Seated sh press 140(50 total reps/12-13-10-10-5) Seated leg curl 65 x 50 reps(1 set) 25 mins cardio-brisk walk on 12%incline Sunday will hit some hang cleans +rows+ biceps as well as cardio thru the day
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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Sunday 10/18
Hang cleans 125/150/175 x5 Weighted vest walk incline for 2 miles. Would have gone 3 but dehydrated from sat nite and gym heat( why?) was kicking my butt w/ the vest |
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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Got home/work around the house and throwing the vest on for 1-2 mile walk outside w/the dog
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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10/23. Bench stuff+ 30 mins cardio. Cleaning up diet. Chef at work -hooking me up w/extra protein serving(every day is new menu/ but he makes double protein of whatever for me). Cut all soda-water infused w/ lemon(Bloomberg has some serious healthy stuff for employees/huge dispenser of spring water w/fresh lemons)
10/24 cleans(hang) w/up to TM then 3 x5 @85% of TM. Some rows/shrugs. Cardio-kick ass on 15%incline. Good burn. @home some sled pushes.
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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"Cardio-kick ass on 15%incline."
EHRMEHGERD |
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The man in the arena.
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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New Year has come and gone-still banging away in the gym. Bodyweight is 236/need to crank the cardio(weighted vest walks) up a bit. If it warms up a bit will slowly throw some. Goal is to be 225ish by June and throw at that weight. Use those numbers to qualify for MWC over 50 under 200. Then will set out in July and August to get within striking distance of 200. If I make it cool-if I don't it's still all good as I'm sure I'll be healthier
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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2 days of shoveling 19+ inches out /has lower back screaming.
1/23 bench. Tons of triples. Good sweat 1/24 front squats 205 x 2( 10 sets) 225 x 2. All w/ 45 second rest. Wiped. Back squat 135 x 15 for cardio. No wind today. It's all good
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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Ok..little update.. entered MWC over 50 under 200 class and was accepted/ did a 72 hour cut-went from 229 to 212(brian carrol/matt Kroc inspired) w/sauna-hot baths-herbal diuretics. Got to 212 but couldn't budge any lower. Honestly felt like dog crap and didn't feel healthy! Might be OK for other athletes but don't think it's for me-so contacted Kevin Rogers and pulled out(figured do it asap-to open up a slot for a deserving athlete/Terri still a go though!). Still going to drop to 225-235 range and throw in a few games. Packing up the house to move but want to throw in NJ(5/28 masa games) unless ALB 6.0 happens..then some over the summer. We shall see. Hope to see all my friends out there and will be able to judge/annouce any games that wants me. Update on Ryan-things suck/not going well.anyone want specifics can PM-not really in mood to put it here
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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Silverback
Postaholic Plow Mule Joined: 8/29/04 Location: Alabama Status: Offline Points: 4276 |
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So sorry about Ryan
I think you have longer to get under weight than those 72 hours. Just being captain obvious. Hit the minimalist, he has brought his BF way down with daily fast action, and his muscle has increased. |
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Mule
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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You dropped 17lbs in 72 hours using those methods. Pretty standard.
The game is in August. So basically if you go into August (6 whole months from now) weighing 215ish, it should be an easy cut (which it would be). Not sure why you'd pull out based on that one cut unless you're already sitting at single-digit bodyfat at 229lbs. I'm guessing you're not... and i assume I'm not telling you anything you don't already know. All that being said, I think cutting weight for a trophy is dumb to begin with, but I digress. |
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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Felt like death and it was feeling unhealthy. Even after the refeed/carb up felt like dog doo. Might throw my name on standby list for regular 50-54 class and just throw at 225
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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That's understandable, those cuts are brutal. I would never do it, and I always hated when Kara did it.
But since you have 6 months, why not just be 200 walking around at that time if that's the class you want to throw in? That would be pretty easy. Or just throw at your current weight, also easy, lol. |
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