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Post by McLifter on Aug 31, 2015 16:43:45 GMT -5
Mon Aug 31/15Stretching {Band Crunches: GB x 3 x 50 {Face Pulls: GB x 3 x 10 SLDL: 60 x 2 x 10 67.5 x 10 72.5 x 10 PC: 72.5 x 4 - This was a bit explosive for the injured hamstring so I did not try a fifth rep or another set Semi Sumo: 72.5kg x 2 x 10 Band Torture - 9 - 10 min. My position is more upright but it is still painful after 3+ min. I still have not been able to sit through 10 min. without standing up. OH Squat: Broom x 5, bar (20kg) x 2 x 5 Just to see how things were feeling after the crouch. Mobility work. McLifter
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Post by McLifter on Sept 7, 2015 10:46:58 GMT -5
Wed Sep 2/15
Bench workout at the 17 Wing with all of the shirted lifters. My shoulder was feeling off so I did not do much due to constant pain through the delt.
Stretching
Bench: 20 x 20 30 x 6 40 x 6 60 x 2 - 3 x 5 70 x 5 90 x 5
Bentover Rows: 60x 4 x 10
Thu Sep 3/15
Cycle - 7 min
Balance: 4 x 1 min./leg
{Landmine: 12.5kg x 3 x 20 {Landmine Press: 12.5kg x 3 x 10/arm
Rotator Cuff Exercise & stretch
Mobility work.
Saw the Surgeon today about my knee. Decided to go with Arthroscopic Surgery in 3 - 4 months (I'm on the waiting list). I have numerous issues going on in the knee that had the tendon re-attachment surgery. Doctor was amazed that I have been squatting as much as I have or at all. We will continue with what I am doing and see what happens. Competition will not be part of the scheme for awhile.
McLifter
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Post by daoblen on Sept 7, 2015 11:05:27 GMT -5
Did you put on a shirt to bench? Have you tired a slingshot or a similar type of product? Metal has the catapult and Titan has the ram, takes a lot of pressure off of the shoulders, without really changing your bench stroke.
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Post by McLifter on Sept 8, 2015 21:42:50 GMT -5
No Cody I was not benching in a shirt and I have not used a Slingshot. Just helping Rob, Harvey and Mrs. McLifter use their shirts. My shoulder problems have been chronic over the years even 10 years ago when I was benching at my best they were suspect. They are just worse now and I try not to push it too much. Overhead pressing never hurts so I incorporate that most of the time. Tue Sep 8/15Cycle - 10 min {Balance: 4 x 1 min/leg {Calf Raises: 4 x 15 {Landmine: 12.5kg x 3 x 30 {Landmine Press: 12.5kg x 3 x 10/arm Band Torture - about 7 min. Squat: 32.5 x 2 x 5 60 x 5 85 x 5 107.5 x 5 117.5 x 5 127.5 Mobility work McLifter
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Post by McLifter on Sept 13, 2015 16:59:29 GMT -5
Sun Sep 13/15I did some benching and moving around on Friday/Sat but nothing major Balance: 4 x 1 min./leg {Calf Raises: 4 x 15 {Band Crunch: GB x 3 x 50 Band Torture - 10 min. Squat: 25kg x 2 x 5 65 x 5 85 x 5 110 x 5 120 x 5 130 140 Mobility work McLifter
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Post by McLifter on Sept 20, 2015 13:03:14 GMT -5
Wed Sep 16/15 17 Wing Benchapalooza!Bench: Bar x 20 30 x 15 45 x 5 50 x 5 60 x 5 65 x 5 70 x 3 x 5 75 x 2 x 3 80 x 3 85 x 3 Bentover Rows: 80 x 5 x 8 95 x 5 110 x 2 A great night with some BIG BENCHING from Rob and Harv. Thu Sep 17/15Cycle - 10 min {Balance: 4 x 1 min/leg {Calf Raises: 4 x 15 {Ball Crunches: 10kg x 4 x 25 {Plate Pullovers: 10kg x 4 x 10 Mobility Work & stretching McLifter
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Post by McLifter on Sept 20, 2015 21:02:23 GMT -5
Sun Sep 20/15
Cycle - 10 min.
SLDL: 60 x 8 72.5 x 8 80 x 3 x 8
Rack Pulls: Slightly above knee 90 x 5 100 x 5 110 x 2 x 5 using a finger tip grip
Band Crunch: GB x 80
Mobility work
McLifter
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Post by McLifter on Oct 11, 2015 11:38:51 GMT -5
Mon Oct 5/15
Cycle - 10 min interval
Balance: 4 x 1 min/let Standing Ab Crunch: 40kg x 4 x 40 Calf Raises: 3 x 20
Squat: 22.5 x 2 x 5 45 x 5 65 x 5 85 x 5 105 x 5 125 x 5 135 x 3
Mobility Work
This was my first workout after being out in the bush for a week hunting. I will be having arthroscopic surgery on the right knee either late in December or January. This will clean up some issues in the knee, it is the one that I tore up in 2012. So, no return to the platform for some time other than refereeing.
Sun Oct 10/15
Deads: 75 x 8 85 x 3 x 8
Rack Pulls: #3 Pin 95 x 8 105 x 10 115 x 10 125 x 10
Cable Crunches: 40kg x 80
McLifter
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Post by McLifter on Nov 4, 2015 20:05:30 GMT -5
Oct 11/15
Deads: 75 x 8 85 x 3 x 8
Rack Pulls: #3 pin 95 x 8 105 x 10 115 x 10 125 x 10
Cable Crunches: 40kg x 80
Mon Oct 12/15
Cycle - 10 min (interval)k
{Balance: 4 x 1 min/leg {Calf Raises: 4 x 15 {Cable Crunch: 40kg x 4 x 25
Bench: 30 x 20 35 x 10 40 x 10 42.5 x 10 60 x 6 67.5 x 3 x 6 72.5 x 2 x 6
2" DB Rows: 25kg x 3 x 10/arm
Tue Oct 13/15
Cycle - 10 min
{Calf Raises: 4 x 15 {Cable Crunch: 40kg x 4 x 30
OH Squat: Broom x 2 x 5 20 x 2 x 5 40 x 2 x 5
Squat: 20 x 5 40 x 5 52.5 x 5 62.5 x 5 85 x 5 105 x 5 135 x 5 145
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Post by thebruce on Nov 6, 2015 16:47:24 GMT -5
Nice squats there buddy. See you soon.
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Post by McLifter on Nov 11, 2015 18:24:10 GMT -5
Thanks Bruce! Still catching up on the posting of my mediocre workouts. Sun Oct 18/15Cable Crunches: 40kg x 75 NSGM: 20 x 15 60 x 4 x 10 MP: 40 x 8 50 x 8 60 x 8, 7 Deads: 80 x 6 90 x 4 x 5 Wed Oct 21/15{Balance: 4 x 1 min/leg {Calf Raises: 4 x 15 {Ab Wheel: 4 x 10 Bench: 70 x 5 75 x 3 x 5 Sun Oct 25/15{Calf Raises: 4 x 15 {Box Squat + Manta Ray: 20 x 5, 30 x 5, 45 x 5, 60 x 5, 60 x 5, 80 x 5, 90 x 2 x 5 Band Stretching Thu Oct 29/15Cable Crunch: 40 x 75 Stretching Fri Oct 30/15Band Crunch: GB x 75 SLDL: 25 x 10 45 x 10 60 x 2 x 10 70 x 10 Deads: 87.5 x 5 92.5 x 2 x 5 Sun Nov 1/15{Balance: 4 x 1 min/leg {Band Crunch: GB x 4 x 30 Goblet Squat: 20 x 5 OH Squat: Broom x 3 x 5 Squat: 25 x 5 45 x 5 65 x 5 85 x 5 105 x 5 125 x 5 145 Mobility work Wed Nov 4/15{Front Pulldowns: 40kg x 10, 65 x 4 x 110 {Bench: 37.5 x 10, 40 x 2 x 10, 60 x 6, 70 x 6, 75 x 2 x 6 HLR: 10, 10, 8, 10 Hammer Curls: 25# x 3 x 30 Thu Nov 5/15Stretch SLDL: 20 x 10 40 x 10 Deads: 60 x 10 80 x 10 90 x 10 100 x 2 x 10 Mon Nov 9/15Stretch Squat: 30 x 5 65 x 5 75 x 5 80 x 5 95 x 5 115 x 5 127.5 x 5 147.5 Core Blaster: 24kg x 2 x 15 Wed Nov 11/15Cycle - 10 min. Bench: 35 x 15 40 x 10 60 x 6 70 x 6 75 x 6 77.5 x 6 80 x 6, 3 90 x 3 Core Blaster: 24kg x 3 x 15 2"DB Row: 25kg x 3 x 12/arm There, now caught up! McLifter
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Post by McLifter on Nov 15, 2015 14:09:46 GMT -5
Thu Nov 12/15SLDL: 40 x 10 50 x 10 60 x 10 Deads: 70 x 10 80 x 10 90 x 10 100 x 10 120 x 10 Ball Crunches: 25# x 50 Sun Nov 15/15MP: 20 x 2 x 10 front & back 20 x 8 40 x 8 50 x 5 60 x 5 62.5 x 3 x 3 Band Crunches: GB x 4 x 25 2" DB Rows: 25kg x 3 x 12 Face Pulls: GB x 3 x 12 Mobility work McLifter
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Post by McLifter on Nov 21, 2015 16:29:39 GMT -5
Thu Nov 19/15
KB Swing: 20kg x 4 x 8
OH Squat: Broom x 3 x 5
Squat: 52.5 x 3 x 5 60 x 5 80 x 5 90 x 5 100 x 5
KB Windmills: 20kg x 2 x 8/side
McLifter
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Post by McLifter on Nov 23, 2015 21:02:25 GMT -5
Sun Nov 22/15KB Swing: 20kg x 4 x 8/side KB SN: 20kg x 4 x 5/side KB C&P: 20kg x 4 x 5/side Squat: 22.5 x 5 52.5 x 5 62.5 x 5 92.5 x 5 112.5 x 5 Bench: 20 x 15 40 x 6 50 x 6 60 x 6 70 x 6 80 x 6 90 x 3 with pauses Banch Crunch: GB x 80 McLifter
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Post by McLifter on Dec 13, 2015 14:39:43 GMT -5
Wed Nov 25/15Balance: 3 x 1 min/leg PC&P: 40 x 5 50 x 5 60 x 5 70 x 4 Deads: 80 x 10 92.5 x 10 102.5 x 2 x 10 Calf Raises: 4 x 15 Flexibility work Tue Dec 8/15Cycle: 10 min {Balance: 3 x 1 min/leg {Landmine: 22.5kg x 3 x 20 {Landmine Press: 22kg x 3 x 10/side {Heavy Bag: 3 x 1 min. {Calf Raises: 4 x 15 {Bench: 20 x 15, 40 x 10, Seem to have not documented the other sets??? {// Grip Pulldowns: 65kg x 12, 75 x 3 x 12 Planks: 2 x 1 min. Wed Dec 9/15Cycle - 10 min {Calf Raises: 4 x 20 {Band Crunch: GB x 4 x 30 Squat: 20 x 2 x 5 40 x 2 x 5 60 x 5 80 x 5 100 x 5 120 x 5 140 x 5 Sat Dec 12/15{Ball Crunches: 25# x 4 x 25 {Plate Pullovers: 25# x 4 x 10 PC&P: 30kg x 5 40 x 5 50 x 5 60 x 5 Deads: 60 x 5 Sumo 100 x 5 140 x 5 150 x 5 160 x 5 First time pulling over 140 since tweaking the left hamstring this summer. No pain, a little more effort than I am used to with these weights but I have not really pulled anything heavy for months. McLifter
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