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  1. #1471
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    Originally Posted by Cantplankwell View Post
    Thanks Stinner, this is what I was thinking. Also the ROM on the machine does not seem as far as my arms can move towards me, but this maybe how it works I guess. Retry next monday.
    Can you find a pic of it? Or take a pic of it? I'm sure I can come up with a tip about using it.
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  2. #1472
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    Can you find a pic of it? Or take a pic of it? I'm sure I can come up with a tip about using it.
    This is it here: it does not get a lot of use, I have only seen one other person use it. I only noticed it last week. Over time I have discovered that movements performed with a hammer grip are a lot easier on me for some reason. So that is my default grip.

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  3. #1473
    Still Pounding! TM79's Avatar
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    Looking good in here CPW! Glad you are digging some of the machines at the Y. It looks like a bunch of Hammer Strength machines were being delivered the last time I went to the Y by my work. I'm looking forward to going back in there and trying them soon. Glad to hear that the hockey is going well to. That has to be a good workout. Keep up the great work my friend, and happy 2020!
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  4. #1474
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    Good work CPW. That machine should have a pin you can pull and move the vertical pad out. This will give you more ROM on the pull. I personally don't care much for machines that are not ISO lateral. Reason being is that typically when using a machine that has one weight stack and is moved by both arms or legs at the same time, your stronger side takes over through a lot of the movement.

    However, you use what you have available and it is not like the machine is useless, it is not as ideal as an isolateral machine though.
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  5. #1475
    Registered User Cantplankwell's Avatar
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    Originally Posted by TM79 View Post
    Looking good in here CPW! Glad you are digging some of the machines at the Y. It looks like a bunch of Hammer Strength machines were being delivered the last time I went to the Y by my work. I'm looking forward to going back in there and trying them soon. Glad to hear that the hockey is going well to. That has to be a good workout. Keep up the great work my friend, and happy 2020!
    Thanks TM, I want to continue to test myself on those machines, there will be some benefits from it I am sure.

    Originally Posted by shaneinga View Post
    Good work CPW. That machine should have a pin you can pull and move the vertical pad out. This will give you more ROM on the pull. I personally don't care much for machines that are not ISO lateral. Reason being is that typically when using a machine that has one weight stack and is moved by both arms or legs at the same time, your stronger side takes over through a lot of the movement.
    her
    However, you use what you have available and it is not like the machine is useless, it is not as ideal as an isolateral machine though.
    Thanks Shane, I did not realize the difference in single and double weight stacks, or plate loads on either side. The hammers strength press thing the two arms are not joined, and have separate weight stacks, gotta be a big difference for sure, makes perfect sense.
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  6. #1476
    Registered User Cantplankwell's Avatar
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    Tuesday Evening
    Mens league hockey, pulled off a win against a team we have had trouble with. I did not help much, I was even -0 though. I did not get traded either, 7 seasons on this team, now...second longest serving player, maybe nobody wants me, I am probably worth at least a pail of pucks .


    Wednesday, Rest day...

    Today...earlier

    Warm Up: Jump rope as usual, catalyst athletics warm up

    here on in all weights are lbs unless noted.

    Cleans
    95 x 5
    95 x 5
    105 x 3
    135 x 3
    135 x 3
    140 x 2
    145 x 1
    145 x 1
    95 x 3
    95 x 3 (hang cleans...full squat)

    Squats
    45 x 10
    45 x 10
    135 x 5
    155 x 3
    175 x 2
    185 x 1
    185 x 1
    185 x 1

    Leg Press (PWO)
    200 x 10
    200 x 10

    Push Press
    Various doubles and triples, forgot weights

    Conditioning:
    Jump rope x 100 free style+farmers walk with two sand bags (25lbs each) for 720 feet. 3 rounds for time, time not recorded.

    Notes:Back is sore today, this is not going to help..fark it all anyway. This session I just winged it, kind of a deload, up the intensity a little bit, and cut out a bunch of volume, no accessory work. Jump rope work is coming along nicely.
    Last edited by Cantplankwell; 01-09-2020 at 08:33 PM. Reason: Forgot some stuff
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  7. #1477
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    Snatch Work - DeLoad

    Warm Up: Jump Rope, Catalyst warm up.

    Snatches

    45x4
    65x3
    65x3
    65x3
    70x3
    75x2
    75x2
    65x3

    Snatch High Pull (x3) + Snatch Grip RDL (x3)=1 rep
    95x1
    95x1
    95x1

    Front Squat
    45x5
    45x5
    95x3
    115x3
    135x2
    135x2
    135x2

    Thats about it, gym was closing, got there very late had maybe 45 minutes to warm up and jam this in.

    Hockey Tomorrow if the freezing rain that we are supposed to get does not shut us down.

    Enjoy your weekend.
    Last edited by Cantplankwell; 01-11-2020 at 05:09 PM. Reason: Forgot stuff again
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  8. #1478
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    This is it here: it does not get a lot of use, I have only seen one other person use it. I only noticed it last week. Over time I have discovered that movements performed with a hammer grip are a lot easier on me for some reason. So that is my default grip.

    Hmm how does that work? Like a row toward your body or a lateral movement?

    If you get too much freezing rain maybe you guys can play out on a pond! Funny how players come & go while you just want to keep playing...next thing you know you're old guard.
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  9. #1479
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    Hmm how does that work? Like a row toward your body or a lateral movement?

    If you get too much freezing rain maybe you guys can play out on a pond! Funny how players come & go while you just want to keep playing...next thing you know you're old guard.
    yes, put your chest against the paid and pull, I use the hammer grip.

    I had fun getting in my car sunday, i had to pry open the passenger door which was in the lee side, and crawl over leaving the car running for 30 minutes on full defrost.
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  10. #1480
    Registered User Cantplankwell's Avatar
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    Sunday:

    Pick up hockey, about 55 min worth. Spent most of it chasing these two young bucks around, they made a fool out of me. One of the hardest skates ever, only one spare each bench.



    Monday home work out.

    DE LOAD Upper body day:

    Worked out at home, could not jump rope indoors anywhere without rearranging things, so basically did some faux skipping, working on that double hop- alternating feet, just enough to warm up:

    Quick upper body Catalyst work out,

    Dumbbell floor presses
    25lbs x 15...3 sets

    Band Face pulls, with the green band (im color blind btw)
    3 sets of about 15

    Tri Set: hammer curls+tricep dumbbell extensions+1 arm dumbbell rows....rest 30 seconds...repeat 3x

    Notes: Easy stuff. My biggest dumbbells are 25lbs, I need to get some 30 and 35s when budget allows. I could jump rope in a number of areas upstairs as we have 10' ceilings and 15' in a couple of places but there is stupid furniture around, would need a mat as well so I dont mark up the hardwood and ceramic floors, down stairs I have less than 8' to work with.

    Oh... I sold my Titan GHD stand, was not using it at all, so I have $300 to spend on other stuff, perhaps those dumbbells, slam balls, heavy bag or a swiss bar maybe, or even a new acoustic geeetar .

    Mens league hockey tonight.

    Have a great day
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  11. #1481
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    Tuesday

    Mens League Hockey was cancelled due to scheduling problems at the rink earlier in the day. Disappointing.


    Wednesday

    Rest


    Thursday (last night)

    Warm Up: Jump rope and Catalyst Athletics warm up

    Complex: 1 rep=(Power clean x 3)+(Clean high Pulls x 3)+ (clean dead lift x 3)

    95x1
    95x1
    95x1
    95x1
    95x1

    Squats
    45 x 10
    45 x 10
    135 x 5
    155 x 4
    165 x 2
    175 x 3
    175 x 3
    175 x 3

    Leg Press (PWO)
    200 x 10
    200 x 10

    Push Press
    95 x 3
    95 x 3
    95 x 3
    95 x 3
    95 x 3

    Accessory Work
    Strict Press
    55lbs x 10
    55lbs x 10
    55lbs x 10

    METCON
    Sled Push (2 plates) x 60'+Sled Pull (2 plates)x60' + 10x10lb ball slams+ overhead plate carry (360'x10lb)rest 30 seconds...3 rounds for time (time not recorded)

    Notes: Not much to see here, no new weights, routine gainstaining.
    Last edited by Cantplankwell; 01-17-2020 at 06:20 AM.
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  12. #1482
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    Originally Posted by Cantplankwell View Post
    Tuesday

    Mens League Hockey was cancelled due to scheduling problems at the rink earlier in the day. Disappointing.


    Wednesday

    Rest


    Thursday (last night)

    Warm Up: Jump rope and Catalyst Athletics warm up

    Complex: 1 rep=(Power clean x 3)+(Clean high Pulls x 3)+ (clean dead lift x 3)

    95x1
    95x1
    95x1
    95x1
    95x1

    Squats
    45 x 10
    45 x 10
    135 x 5
    155 x 4
    165 x 2
    175 x 3
    175 x 3
    175 x 3

    Leg Press (PWO)
    200 x 10
    200 x 10

    Push Press
    95 x 3
    95 x 3
    95 x 3
    95 x 3
    95 x 3

    Accessory Work
    Strict Press
    55lbs x 10
    55lbs x 10
    55lbs x 10

    METCON
    Sled Push (2 plates) x 60'+Sled Pull (2 plates)x60' + 10x10lb ball slams+ overhead plate carry (360'x10lb)rest 30 seconds...3 rounds for time (time not recorded)

    Notes: Not much to see here, no new weights, routine gainstaining.
    ARGHHHHH that would infuriate me!!!

    Do you notice any increase in the ease at which you're able to do these "maintenance" workouts? Like you do 1 routine that eventually becomes not as challenging, thereby confirming progress in your conditioning, strength, etc.?
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  13. #1483
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    ARGHHHHH that would infuriate me!!!

    Do you notice any increase in the ease at which you're able to do these "maintenance" workouts? Like you do 1 routine that eventually becomes not as challenging, thereby confirming progress in your conditioning, strength, etc.?
    Hey Stinner!, I felt bad for some of they guys who drive quite a distance, most of us did not find out until we walked into the arena lobby, and saw half the league standing around.

    Gym: Jury is still out. I have not made any gains, thats for sure, dont seem to be back sliding either. Since I cut some sets/reps out...my back has not been bothering me as much (changes in how I sleep may be helping tho). Also since I quit doing bench pressing and have been doing either dumbbell floor presses (for higher reps) or hammer strength machine presses, my shoulders dont bother me. At any rate I have decided to take some of February and all of March away from doing any weights, I may do some other fitness stuff, home dumbbell circuit or just C2 Rowing maybe, not sure. Last year I got hurt at hockey and I did not listen to my body and starting lifting again too soon, this year I am giving myself a bit of a break which will keep me healthy.
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    A bunch of good work in here. As far as gains go, sometimes just being healthy enough to be hitting the same weights is a gain.

    From what I have learned none of this is linear and when it comes to gains most of them past the beginner stage are directly tied to the amount food you are eating.

    Good luck with your break and enjoy hockey. Find something good to spend that 300 bucks on.
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    Originally Posted by shaneinga View Post
    A bunch of good work in here. As far as gains go, sometimes just being healthy enough to be hitting the same weights is a gain.

    From what I have learned none of this is linear and when it comes to gains most of them past the beginner stage are directly tied to the amount food you are eating.

    Good luck with your break and enjoy hockey. Find something good to spend that 300 bucks on.
    Thanks Shane, I have been happy to drift with the current for the last 4 or 5 months, I thinks its been good for me. I put the 300 bucks in my sock drawer, it has been burning in my pocket for awhile now .
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    Warm Up: skipping rope, catalyst athletics warm up

    Power Snatch (1-3)+ Overhead squat(1)
    45x5
    65x3
    75x3
    85x2
    95x1
    95x1
    95x1

    Snatch High Pull(3)+RDL(3)=1 rep

    100x1
    100x1
    100x1
    100x1

    Front Squat
    45 x 5
    45 x 5
    95 x 3
    135 x 3
    155 x 1
    155 x 1
    155 x 1

    Accessory Stuff

    Snatch Grip Push Press
    Buch of triples and doubles ending up at 95lbs or so. Wasnt keeping track

    Band Face Pulls SS with barbell overhead tricep extensions

    Cardio/Conditioning
    15 minutes worth of jump rope...


    Notes: I run into a guy I know from Tuesday hockey here in the gym once in awhile, he walks by me while I am doing my high pulls and says "I guy your age should be doing twice that!" Kidding around. So I am talking to him in the locker room afterwards and he looks at me and says..."so when are you going to compete?" I told him in a round about way that I am too weak, and not interested in the hard work of adhering to a coaches demands etc. He tells me that he has competed, and still does, turns out his snatch PR back in the day was around 140 kilos!!. Nowadays he lifts only casually and competes once in awhile I forget what he said his current working #s are, but they are waaaaay more than mine...You could of knocked me over with a feather. Based on what I had seen him do at the Y I figured he was just doing some kind of a bro circuit.....the Y activities are just his maintenance stuff he cant do at his old school weightlifting gym. Anyway made a connection with him, we may train together at this other gym, or in my garage this spring or summer. Never judge a book by its cover!
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  17. #1487
    Still Pounding! TM79's Avatar
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    Great work going on in here CPW. Sorry to hear about the scheduling difficulties at hockey. Looks like thigns are going well in the gym and it would be cool to have a workout partner. Looking forward to seeing how that goes for you. Keep it up my friend!
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
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  18. #1488
    Death Metal Madman StinnerOzz's Avatar
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    To me, if one is not making gains, they're not doing something right. Or they're not trying, which makes it OK. You are gaintaining after all, and as you get older just hanging in there is better than most of your peers. But that's not to say you can't expect more, certainly.

    Maybe meeting this guy will be beneficial to that too! Power guys are usually straight up legit when it comes to training, so anything he can offer from a lifetime of work should be solid.

    What was your preconception of him before talking in the gym? There's one guy Ive played against for years that I used to not be able to stand at all. Matter of fact the first time we ever played he was such a loudmouth and I wasn't in the mood, that I went up to him between periods and told him if he didn't cut the **** we'd be throwing down. He was cool with that, we had years-long playing rivalries but nothing bad. Turns our he's huge into lifting as well from what I've "seen" off-ice he seems like a hell of a guy! Haven't really talked with him but I'd oblige a lift together for sure - lol
    Lifting. Hockey. Headbanging.

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  19. #1489
    Registered User Cantplankwell's Avatar
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    Originally Posted by TM79 View Post
    Great work going on in here CPW. Sorry to hear about the scheduling difficulties at hockey. Looks like thigns are going well in the gym and it would be cool to have a workout partner. Looking forward to seeing how that goes for you. Keep it up my friend!


    Originally Posted by StinnerOzz View Post
    To me, if one is not making gains, they're not doing something right. Or they're not trying, which makes it OK. You are gaintaining after all, and as you get older just hanging in there is better than most of your peers. But that's not to say you can't expect more, certainly.

    Maybe meeting this guy will be beneficial to that too! Power guys are usually straight up legit when it comes to training, so anything he can offer from a lifetime of work should be solid.

    What was your preconception of him before talking in the gym? There's one guy Ive played against for years that I used to not be able to stand at all. Matter of fact the first time we ever played he was such a loudmouth and I wasn't in the mood, that I went up to him between periods and told him if he didn't cut the **** we'd be throwing down. He was cool with that, we had years-long playing rivalries but nothing bad. Turns our he's huge into lifting as well from what I've "seen" off-ice he seems like a hell of a guy! Haven't really talked with him but I'd oblige a lift together for sure - lol
    I think I am moving forward a little bit at a time...on my own terms, pretty much happy to keep the pilot light lit until the spring. One thing I would like to have is a bit of camaraderie with another lifter my age...who does the same kind of stuff, dude was interested in getting together for some lifting at some point. The guy was actually a weight lifter as opposed to power...based on what he was telling me he had very respectable numbers. I sort of picture a bunch of old phuks sitting around the platform cheering each other on, having a beer afterwards.
    Strength + Cardio + Proprioception = dominance
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    Registered User Cantplankwell's Avatar
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    Warm Up: Jump rope, and the usual abbreviated Catalyst warm up.

    Hammer Strength Bench Press (PWO)
    110x8
    110x6
    110x6

    Cable Face Pulls
    27.5x18
    27.5x18
    27.5x18

    Lat Pull Downs
    110x6
    110x5
    110x5

    TriSet FLY MACHINE (95x10)+Dumbbell Tricep Extensions (10x10)+Hammer Curls (25x8)..rest 1 minute repeat 3 times

    A few minutes of jump rope waiting for a treadmill

    Treadmill Walk 100 Calories

    Notes: Quick Session...door to door 60min, some new weights...but lower reps. Very crowded with folks, It was early so this must be the drive home crew that clears out before my normal time.
    Strength + Cardio + Proprioception = dominance
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