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Post by John A. Casler on Dec 21, 2009 8:01:18 GMT -8
At 61, I now view Personal Records a bit differently.
In light of the fact that logic (and most other physiological evidence) might suggest that I am on the Physical Decline, I view and a record set during a particular year as a PR for that year.
That is, if I have squatted 450# x 5 at age 55, but the best I have done at age 61 is 405 x 5, I view that as the present PR for 61.
This then sets up a PR structure where you have categories.
I for example have these:
ALL TIME PERSONAL RECORDS - these are the best lifts I have performed during my lifetime
AGE RELATED PERSONAL RECORDS - These are PRs that are categorized relative to my age under the recognition that I might have been able to have reached a higher performance at a younger age, but realize that a particular level of performance at a particular age has value as an achievement.
However even using those parameters, I occasionally pursue progressive loads in the odd exercise and at my present age get to set an ALL TIME PR in an exercise simply because I NEVER attempted to set a higher level of performance in THAT particular exercise.
With that in mind, I recently set about employing the BENT OVER TWO DUMBBELL ROW. The DUMBBELL ROW is often performed using a single DUMBBELL, but seldom TWO DUMBBELLS.
Obviously since this action has a less stable platform and KINETIC CHAIN, it limits the load that can be utilized.
My first workout of attempting such a record, was with:
60# db's and 20 reps,
70# db's and 15 reps,
80# db's and 5 reps.
This particular workout is in my cycle about every 10-15 days so I use it 2-3 times a month, and todate have easily achieved the present record of:
80's x 20
100's x 8
100's x 8
I would not suggest that these are my present "all out" efforts, but they are rather high effort attempts. While the exercise is pretty difficult to perform I like the level of stress it places on my back and the rest of the Kinetic Chain.
I anticipate maybe reaching up to 15 reps with the 100's before I get TOO OLD ;D
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Post by John A. Casler on Dec 31, 2009 14:05:38 GMT -8
the present record of:
80's x 20
100's x 8
100's x 8
Has been exceeded to:
85's x 20
100's x 12
100's x 10
From the "feel" of the weights here, I am encouraged that I might have a reasonable chance to hit 100's x 20 ;D at some point in the future.
I might add that these are performed in a 3 exercise rotation like this:
Set One = DB Rows - 85 x 20
Set Two = Wide grip Lat Machine Pulldown 250 x 20
Set Three = Wide Grip (elbows high) Incline Bench Press to the Chin 165x20
Set Four = DB Rows - 100 x 12
Set Five = Wide grip Lat Machine Pulldown 280 x 12
Set Six = Wide Grip (elbows high) Incline Bench Press to the Chin 205x9
Set Seven = DB Rows - 100 x 10
Set Eight = Wide grip Lat Machine Pulldown 300 x 8
Set Nine = Wide Grip (elbows high) Incline Bench Press to the Chin 235x5
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Post by John A. Casler on Jan 12, 2010 9:30:37 GMT -8
the present record of:
80's x 20
100's x 8
100's x 8
Has been exceeded to:
85's x 20
100's x 12
100's x 10
Last Workout:
90's x 20* New PR
100's x 13* New PR
100's x 11* New PR for the series.
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Post by John A. Casler on Jan 23, 2010 19:30:06 GMT -8
the present record of: 80's x 20 100's x 8 100's x 8 Has been exceeded to: 85's x 20 100's x 12 100's x 10 Last Workout: 90's x 20* New PR
100's x 13* New PR
100's x 11* New PR for the series. Tonight's workout (1/23/2010) 90's x 20
100's x 14* New PR
100's x 12* New PR for the series. |
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Post by John A. Casler on Feb 7, 2010 0:48:52 GMT -8
the present record of: 80's x 20 100's x 8 100's x 8 Has been exceeded to: 85's x 20 100's x 12 100's x 10 Last Workout: 90's x 20* New PR
100's x 13* New PR
100's x 11* New PR for the series. Tonight's workout (1/23/2010) 90's x 20
100's x 14* New PR
100's x 12* New PR for the series. Tonight's workout (2/06/2010) 100's x 15 NEW LIFETIME PR
100's x 15* New PR
100's x 12*
New PR series 42 reps with 200# over 3 sets
This was TRI-SETTED with WideGRIP Inclines to the CHIN
and Overhand Close Grip Pulldowns.
Pulldowns:
260# x 20
290# x 13
320# x 6
WGIBPTC:
170# x 20
210# x 15
240# x 10
240# x 10
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Post by John A. Casler on Feb 18, 2010 23:06:55 GMT -8
Tonight's workout (1/23/2010) 90's x 20
100's x 14* New PR
100's x 12* New PR for the series. Tonight's workout (2/06/2010) 100's x 15 NEW LIFETIME PR
100's x 15* New PR
100's x 12*
New PR series 42 reps with 200# over 3 sets
This was TRI-SETTED with WideGRIP Inclines to the CHIN
and Overhand Close Grip Pulldowns.
Pulldowns:
260# x 20
290# x 13
320# x 6
WGIBPTC:
170# x 20
210# x 15
240# x 10
240# x 10
Tonight's workout (2/18/2010) 100's x 16 NEW LIFETIME PR
100's x 15
100's x 13*
New PR series 44 reps with 200# over 3 sets NEW LIFETIME PR
This was TRI-SETTED with WideGRIP Inclines to the CHIN
and Overhand Close Grip Pulldowns.
Pulldowns:
270# x 20
300# x 12
330# x 5
WGIBPTC:
170# x 20
210# x 15
240# x 11
240# x 10
here is the VIDEO www.youtube.com/user/BIOFORCE2#p/u/12/Nq5dCUwmCr0 |
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Post by John A. Casler on Feb 20, 2010 11:38:08 GMT -8
HERE IS THE VIDEO:
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Post by John A. Casler on Mar 6, 2010 11:01:27 GMT -8
Tonight's workout (2/06/2010) 100's x 15 NEW LIFETIME PR
100's x 15* New PR
100's x 12*
New PR series 42 reps with 200# over 3 sets
This was TRI-SETTED with WideGRIP Inclines to the CHIN
and Overhand Close Grip Pulldowns.
Pulldowns:
260# x 20
290# x 13
320# x 6
WGIBPTC:
170# x 20
210# x 15
240# x 10
240# x 10
Tonight's workout (2/18/2010) 100's x 16 NEW LIFETIME PR
100's x 15
100's x 13*
New PR series 44 reps with 200# over 3 sets NEW LIFETIME PR
This was TRI-SETTED with WideGRIP Inclines to the CHIN
and Overhand Close Grip Pulldowns.
Pulldowns:
270# x 20
300# x 12
330# x 5
WGIBPTC:
170# x 20
210# x 15
240# x 11
240# x 10
here is the VIDEO www.youtube.com/user/BIOFORCE2#p/u/12/Nq5dCUwmCr0Tonight's workout (3/3/2010) 100's x 17* NEW LIFETIME PR
100's x 16*
100's x 13
New PR series 46* reps with 200# over 3 sets NEW LIFETIME PRVideo will be up soon. |
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Post by John A. Casler on Mar 15, 2010 22:06:33 GMT -8
Tonight's workout (2/18/2010) 100's x 16 NEW LIFETIME PR
100's x 15
100's x 13*
New PR series 44 reps with 200# over 3 sets NEW LIFETIME PR
This was TRI-SETTED with WideGRIP Inclines to the CHIN
and Overhand Close Grip Pulldowns.
Pulldowns:
270# x 20
300# x 12
330# x 5
WGIBPTC:
170# x 20
210# x 15
240# x 11
240# x 10
here is the VIDEO www.youtube.com/user/BIOFORCE2#p/u/12/Nq5dCUwmCr0Tonight's workout (3/3/2010) 100's x 17* NEW LIFETIME PR
100's x 16*
100's x 13
New PR series 46* reps with 200# over 3 sets NEW LIFETIME PRVideo will be up soon. Tonight's workout (3/14/2010) 100's x 18* NEW LIFETIME PR
100's x 16
100's x 14*
New PR series 48* reps with 200# over 3 sets NEW LIFETIME PR |
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Post by John A. Casler on Mar 24, 2010 22:54:11 GMT -8
Tonight's workout (3/3/2010) 100's x 17* NEW LIFETIME PR
100's x 16*
100's x 13
New PR series 46* reps with 200# over 3 sets NEW LIFETIME PRVideo will be up soon. Tonight's workout (3/14/2010) 100's x 18* NEW LIFETIME PR
100's x 16
100's x 14*
New PR series 48* reps with 200# over 3 sets NEW LIFETIME PRTonight's workout (3/24/2010) 100's x 19* NEW LIFETIME PR
100's x 17*
100's x 14
New PR series 50* reps with 200# over 3 sets NEW LIFETIME PR |
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Post by John A. Casler on Apr 6, 2010 18:19:40 GMT -8
Tonight's workout (3/14/2010) 100's x 18* NEW LIFETIME PR
100's x 16
100's x 14*
New PR series 48* reps with 200# over 3 sets NEW LIFETIME PRTonight's workout (3/24/2010) 100's x 19* NEW LIFETIME PR
100's x 17*
100's x 14
New PR series 50* reps with 200# over 3 sets NEW LIFETIME PRTonight's workout (4/6/2010) 100's x 20* NEW LIFETIME PR
100's x 18*
100's x 15*
New PR series 53* reps with 200# over 3 sets NEW LIFETIME PRAnd here is the VIDEO: |
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Post by John A. Casler on Apr 18, 2010 10:00:24 GMT -8
Tonight's workout (3/24/2010) 100's x 19* NEW LIFETIME PR
100's x 17*
100's x 14
New PR series 50* reps with 200# over 3 sets NEW LIFETIME PRTonight's workout (4/6/2010) 100's x 20* NEW LIFETIME PR
100's x 18*
100's x 15*
New PR series 53* reps with 200# over 3 sets NEW LIFETIME PRAnd here is the VIDEO: Well I have been on this 20 rep set quest since November of 2009, and finally made it. Even though, I think I could go further with the present program, I have decided to change up the program slightly to a "higher work" oriented program. In the new program I now perform 10 reps sets with 200# (two 100# dumbbells) and maintain a higher stability (more rigid) position and have reduced intensity by slowing the action a bit. So the workout looked like this: Set 1# - 200# x 10 Set 2# - 200# x 10 Set 3# - 200# x 10 Set 4# - 200# x 10 Set 5# - 200# x 10 Set 6# - 200# x 6 TOTAL REPS = 56 for a new Lifetime PR. ;D This was FAR easier but am looking forward to what new levels of WORK I can reach. 70 or 80 reps with 200# should be reachable, while still keep ing the more rigid form and postioning. Will video the next session. |
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