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About Dontkillbill

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    Bill Anderson

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  1. I checked out Bodybuilding.com and found a good video on medicine ball slams. They will compliment box jumps nicely. I have had to trim down my 2020 plan as not to burn out. I find that as I age my recovery time needs more "respect". I think on agility day I will work in medicine ball slams with box jump and some kettle bell swings.
  2. Your weak hand might become your strong hand! I hope you recover quickly and don't loose much time to thus injury.
  3. I'm on the road this weekend. Not sure how I am going to handle it. Friday I will leave work early for a work out then Saturday will be tough but I might get a day pass at a local gym and Sunday I can hit my own gym for a workout if I am not too tired. Might take Sunday as a rest day. We will see. Burpees in the bathroom.....
  4. Mikey. I am the opposite I need a gym or I never get stuff done. Yesterday was an unplanned recovery day after squats on Tuesday which were the heaviest ones I've done in 20 years. #Ishouldofskippedlegday! BC57 Tried crossfit and I will go back but I found the workouts a bit too much. Even scaled you can only do so many burpees. Our club just got more beginners so it might be a good time to get rolling again. I was going to start back last week but the flu and a chest infection delayed my return. Benos I am sore enough then read your workout! OUCH!!!!
  5. Some good replies. I had to take a week and bit off with a chest infection but got back to work yesterday. I did what people recommended. Squats. I haven't lifted 275 since I was in my 20's. I start with very light cardio some ab work then did some front and overhead squats with the bar to warm up then did a few warm up sets then 225*8 , 275*3 and 225*6 I will continue until mid April and then work on doing higher reps. Feeling it today Chest and shoulders tonight. Going light so my legs can recover! Friday I will dead lift and Saturday or Sunday will be footwork/speed day. Old3GNR I love the concept 2 rower and get 2-3 rows in a week. I will like do 1000 meters after a mild bike ride.
  6. Thanks for the note. After taking 11 years off to grow a 90 pounds on my belly I have to get after it. Right now I am trying to balance things out a bit and figure out a pace that I can sustain. Diet is the hardest part for me and staying at 2600-2700 calories is work. You know its worth it. Today I am going to take the PM off and go to the range and shoot in the snow. I think I will practice calling shots and knock some rust. Might set up a short stage if no one is around. Light workout tonight. It took 6 weeks to drop 2 pounds but I am 2 pounds down from my Dec 1 weight. 5 more pounds to drop for mid march. Non IPSC shooting I have a 300win mag load I want to test so my shoulder work out is taken care off Those 208 ELDs kick but I hope to get a mile shot in this year. I expect the load will change when I get a muzzle break.
  7. I'd love to hear what peoples opinions are..... Endurance. Long matches in the heat. Fitness helps me be less tired and focus better. Really important when your shooting and doing some RO'ing. Speed, agility and footwork. Speed kills in any sport. Core strength heck overall strength its all good. Flexibility - Gosh darn low ports. Being fit outside of shooting has great benefits and who wouldn't want to make Super Senior with 10+ years experience in the division. What's your regiment? I'm working a little running but mostly rowing and cycling. Some powerlifting and some heavy bag work. Once a week I do some agility work and speed (ish) work. There is so much I want to do but the body will take only so much if I want to function at all. I make sure I get abs down 4 times a week. Once the weather gets nicer I may have to trim back one of the workouts with more range time.
  8. Feels like I bit off more than I can chew! Dead lifts, squats and crossfit are a lot to fit into a week with a few other workouts. I find I need two days off a week so I can function. Tomorrow is agility days and a bit of running on the tread mill for bursts. CrossFit might need a break if I continue with my routine. Replace it with boxing and stretching with very light cardio (active rest). I hate to give it up but I might have to for a few months and start back in Spring. I want to beable to climb than damn rope!
  9. Yeah the poundage is an issue but everyone here is in the fight. Wish I didn't take 9-10 years off. How is everyone doing it? I am working out but diet is the most important part. Using Myfitness app for tracking calories and doing low carbs. Definitely not Keto anymore as I eat a lot of protein. Definitely not carnivore because I eat veggies just low carb. I have some carbs before my workouts. No sugar and the only processed food I eat is sausages. 2500-2700 calories a day. Broke down yesterday and had 3000 but I did a big leg workout the day before. exercise can be bad for my appetite. Been doing some dry fire and set up a stage 2 weeks ago at the range. I was ROUGH. Way too deliberate and slow.... Forgot to call shots the first stage and I was not smooth at all. If the weather is fitting I will set up a wall at the range and run a short back and forth.
  10. Robbie, Great goals. Steel challenge with a 22 is a great way to get people shooting. Fun, low recoil. Hope the weight drops and stays off.
  11. Awesome Kyle. I may loose my 3 gun rifle to politics up here in Canada. I may have to buy one down in the states and have a friend mind it for me I have little control over that so if it does happen I will ensure two gun is a thing here and host a match. We have similar weight goals what have you been doing to loose 60?
  12. I turn 53 this year and want to achieve a few things . 2020 was a good year my shooting improved and I lost almost 70 pounds. Goals can trump resolutions if you have a plan in place to reach those goals with bench marks. I want to add to my deadlift. For my size I am under powdered at this movement so that will be a focus. Mind you I just started doing deadlifts a few months ago but I want to go from 225 for 3 reps to 315 for 2-3 reps. How? Once a week do deadlifts occasionally do more often so I am doing them 5-6 times a month. Support muscles with kettle bells and core work. Going to work lighter weights for the first 2 months and build a stronger base then work up....275 by june would be nice. Also working on my squats once a week will support this goal. I will do front, overhead and back squats but go on the lighter side to support my joints. Drop another 30 pounds by 2021 and drop 16 by march I will be 220 for my 53rd. Gained 4 pounds eating and drinking this Christmas/ New year hopefully mostly water due to the higher carb intake. Continue the diet with a bit more protein and add carbs before hard work outs such as CrossFit or leg days. After I break 220 I will switch to a more paleo diet than keto. I will add complex carbs to my diet but stay off the sugar and most processed foods. 2700-2800 calories a day seems to take a pound off a week so I will try that and see if it holds and adjust as needed. More running. 8 minute mile yeah that a long time but doing that and working on agility and weight loss should make me more nimble around the stages not to mention help the heath out a bit. I plan on doing the 3:45 minute 800 meters by June. We have a service match with 3 100 yard runs between stages so that should help me with keeping the heart rate lower and improve my rifle shooting. Not much of a goal for some but for me it will be a part of the formula. I will run distance once a week and short burst another. On the short days I will continue with the agility ladder. Not sure I want more than a mile but we'll see. CrossFit etc... I started CrossFit in December and I will do it twice a week. I have a boxing workout that I really enjoy and it burns calories so that stays. CrossFit goals. Pull ups. Do 3 for my birthday. Working on bands now. Once I can do my first three I am going to learn to climb that damn rope. Again drop a few more pounds and working on various support exercise. This will help with recoil management and the pull ups and dead lifts help with grip. Shooting. I set up a dry fire wall at the house that's easy to use so I should be able to knock out 15 minutes a few times a week. Working on reloads, transitions, draw, strong and week hand. Might add movement later but just these drills should help. I also added a bullseye target scaled to 25 yards for deliberate shooting and a B27 for PPC. Best decorated wall in the basement Might take the extra tv and set it up with the Youtube dry fire videos for steel challenge. Oh what is the goal? Shoot faster and suck less. Last year I improved a lot and I hope to keep the improvement up and make some of the young guys work harder at beating us Sr shooters. Bench marks.... PPC matches we run a shortened match out of 900 points and I can manage 865-873 averaging 869 so if I can see that up to 875 that will show that improvement. In IPSC it won't be too hard to judge based on people I know who are top shooters. If I can close my percentages on a them I will be happy. Transitions from target to target and moving from array to array are where I can improve the most. I hate video taping myself but I will. Thanks for the venue to air these suckers out. Tonight is a lifting class so one small step. I will get a little dry fire in tonight and make some ammo for the weekend. Going to set up 3 short stages at the range this weekend after the PPC match. Work on calling shots and quick transitions and making sure the gun is in position when I can see the targets. Fudge that's a lot oh well you know how to eat an elephant ? One bite at a time. Any goals you'd like to share?
  13. So I am stiil sore on Friday from Tuesday's CrossFit class. Up until today it was really bad. In a 15 minute workout I managed 157 air squats 35 burpees 25 snatches So sore I could barely function and it drove my appetite to eat everything near by for 2 days. Hurting puppy I hope I can get a better recovery than 3-4 days. Definitely hard not to over do it! Anyone else go through this? I definitely need to pace myself better its hard not leaving some in the "tank" but it might be necessary. Can't dry fire sleeping on the couch cause your too tire to do anything.
  14. Box jumps. A 20 or 24 inch box and you jump on it from the ground. I use a 20 inch tire at gym its a great way to build explosive power. Not sure if that's false advertising when I do it but 2 sets of 15 gives me a good boost to my heart rate and surely will help me improve my take off speed.
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