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Post by McLifter on Jan 2, 2017 18:28:21 GMT -5
Mon Jan 2/17HAPPY NEW YEAR!!! A new year and a new training Blog... I do not really set New Year's Resolutions but my goals going forward in 2017 as my life has made a change is to work at being healthy and balanced in my training, my future work and my personal life. As of right now I am training for the Brickhouse Meet in February. Only four more weeks to go! Here was today's squat session. Some tightness in the right glute/low back and hamstring. This has been present for a few weeks so I must be careful and smart about my training and recovery for the next few weeks. {Calf Raises: 3 x 20 {Ball Crunches: 25# x 3 x 40 {OH Squat: Broom x 2 x 5; 20kg x 2 x 5 Squat Torture: 2 x 1:30 min. Manta Ray Squat: 20 x 2 x 5 45 x 5 65 x 5 95 x 3 115 x 3 135 x 5 x 2; 3 x 3 157.5 182.5 added the belt here as with the 175 a few weeks ago it was a good squat but slower than I would have liked. Trap Bar Deads: 108 x 7 128 x 2 x 7; 1 x 8 140 x 2 x 1 Stretching and Mobility McLifter
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Post by McLifter on Jan 6, 2017 14:17:46 GMT -5
Thu Jan 5/17Cold season is here! I've been feeling lousy for most of this week which is why I did not train on Tuesday or Wed. However, with the wood stove going and bundled up to the neck in layers (yes I was inside) I did the Bench workout tonight. {Ball Crunches: 12.5kg x 3 x 25 {Plate Pullovers: 12.5kg x 3 x 12 {Single leg calf raises: 3 x 8 (Man my left ankle is weak and lacks a great deal of mobility) {Front Raises: 15# with Atlas Grips x 2 x 15 {Side Laterals: 15# with Atlas Grips x 2 x 10 Bench: 20 x 20 20 x 5 45 x 5 55 x 5 65 x 5 75 80 x 6 x 2; 2 x 3 MP: 52.5 x 2 x 7; 1 x 8 Bentover Rows: 90 x 6 x 2; 2 x 3 72.5 x 3 x 8. The above sets have been supersetted throughout this entire training cycle. Only for the working sets on the Bench and MP with the Bentover Rows. So, there is no break, I do a set of bench and do a set of rows back and forth until it is done. Board Press: #2 Board - 72.5 x 3 97.5 x 3 115 x 3 122.5 x 3 Rotator Cuff Exercises & stretch I was soaking wet! McLifter
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Post by McLifter on Jan 7, 2017 18:54:00 GMT -5
Sat Jan 7/17{Step Ups: Blue Box x 3 x 15/leg {SLDL: 20 x 20; 32.5 x 20; 42.5 x 20 {Band Crunch: GB x 3 x 30 Sumo Deads: 60 x 5 100 x 5 125 x 3 Conventional Dead: 150 x 7 x 2; 1 x 3 Rack Pulls: #3 Pin - 185 x 3 215 x 3 245 x .8 (My ol' nemesis weak grip showed up and the bar rolled out of my hand just before lockout) 245 x 3 with Straps and the belt. So, strength is not an issue my right hand is getting weaker with the nerve damage and I am not able to hang onto the weight. McLifter
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Post by McLifter on Jan 9, 2017 15:45:14 GMT -5
Sun Jan 8/17Cycle 12 - min. {Landmine: 12.5kg x 3 x 20 {Landmine Press: 12.5kg x 3 x 10/side Stretching MP: 20 x 2 x 8 front & back 20 x 5 45 x 5 55 x 5 67.5 x 6 x 2; 2 x 3 Bench: 65 x 2 x 7; 1 x 8 One Arm Cable Rows OACR with Atlas Grips: 30kg x 10 32.5kg x 4 x 8/hand Rotator Cuff Exercises & stretch McLifter
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Post by McLifter on Jan 9, 2017 22:46:19 GMT -5
Mon Jan 9/17
{Single Calf Raises: 4 x 8/leg {Step ups: 38 cm box x 3 x 15/leg {Band Crunch: GB x 3 x 10
Stretching; OH Squat - Broom x 2 x 5
Squat Torture: 2 x 1:30 min.
Manta Ray Squat: 20 x 2 x 5 45 x 5 65 x 5 95 x 3 115 x 3 135 x 4 x 2; 4 x 3
Walk outs: 215kg x 10 sec. 230 x 10 sec. 245 x 15 sec.
Trap Bar Deads: 108 x 7 128 x 1 x 7; 2 x 8
McLifter
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Post by McLifter on Jan 11, 2017 18:21:16 GMT -5
Wed Jan 11/17Cycle 10 min. {Ball Crunches: 12.5kg x 3 x 30 {Plate Pullovers: 12.5kg x 3 x 15 {DB Front Raises with Atlas Grips: 15# x 3 x 20 {DB Side Laterals with AG: 15# x 3 x 10 Bench: 20 x 2 x 15 45 x 5 55 x 5 65 x 5 75 80 x 5 x 2; 3 x 3 MP: 52.5 x 1 x 7; 2 x 8 Bentover Rows: 90 x 5 x 2; 3 x 3 75 x 3 x 6 Board Press #2 Board: 75 x 3 100 x 3 117.5 x 3 125 x 2 Rotator Cuff Exercises & stretches McLifter
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Post by McLifter on Jan 14, 2017 20:17:28 GMT -5
Fri Jan 13/17{Step ups: Blue Box x 3 x 15/leg {SLDL: 2 x 20; 35 x 20; 45kg x 20 {Band Crunch: GB x 2 x 50 Sumo Deads: 60 x 5 100 x 5 125 x 3 Conv. Deads: 150 x 6 x 2; 2 x 3 Rack Pulls: #2 Pin (at the knees) - 185 x 3 205 225 - right hand opening up again Sat Jan 14/17Stretching Face Pulls: Mini band x 3 x 15 MP: 20 x 2 x 8 front & back 20 x 8 45 x 5 55 x 5 67.5 x 5 x 2; 3 x 3 Bench: 65 x 1 x 7; 2 x 8 OACR with Atlas Grips: 30kg x 10 32.5 x 8 35 x 3 x 5 /hand Rotator Cuff Exercises Exercise & stretch Band Crunch: GB x 50 Off to Rumours for the MPA fundraiser this evening. McLifter
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Post by McLifter on Jan 17, 2017 12:55:40 GMT -5
Sun Jan 15/17
Band Crunch: GB x 80
Calf Raises: 3 x 8/leg aka "Singles"
Stretching
Squat Torture: 2 x 1:30 min.
Manta Ray Squat: 20 x 2 x 5 45 x 5 65 x 5 95 x 3 115 x 3 135 x 3 x 2; 5 x 3
Trap Bar Dead: 128kg x 3 x 8
I did not do anything too heavy today as I am nursing the right Hamstring and connection.
Stretching & mobility
McLifter
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Post by McLifter on Jan 17, 2017 20:48:50 GMT -5
Tue Jan 17/17{DB Front Raises: 15# x 3 x 10 {DB Flys: 15# x 3 x 8 (Both with Atlas Grips) {Ball Crunches: 12.5kg x 3 x 30 {Plate Pullovers: 12.5kg x 3 x 8 Bench: 20 x 20, 5 45 x 5 55 x 5 65 x 5 75 80 x 4 x 2; 4 x 3 MP: 52.5 x 3 x 8 Bentover Rows: 90 x 4 x 2; 4 x 3 75 x 2 x 6; 1 x 7 Board Press #2 Board: 75 x 3 105 x 3 125 x 3 Rotator Cuff Exercises & stretch McLifter
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Post by McLifter on Jan 19, 2017 21:39:33 GMT -5
Thu Jan 19/17{Core Blaster: 24kg x 3 x 15 {SLDL: 20kg x 3 x 20 Sumo Deads: 60 x 5 100 x 5 125 x 3 Conv. Deads: 150 x 5 x 2; 3 x 3 180 200 with belt 200 without belt. Last heavy pull before meet. Well, sorta heavy with grip and hamstring problems. Felt better to pull without the belt. McLifter
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Post by McLifter on Jan 21, 2017 0:53:40 GMT -5
Fri Jan 20/17{Band Crunches: GB x 3 x 40 {Calf Raises: 4 x 8/leg {DB Front Raises: 15# x 3 x 10 {DB Flys: 15# x 3 x 10 I had the Atlas Grips on the DB handles MP: 20 x 2 x 8 front & back 20 x 8 45 x 5 55 x 5 67.5 x 4 x 2; 4 x 3 Bench: 65 x 3 x 8 Low Cable Rows: 70kg x 15 80kg x 15 90kg x 15 Band Pressdowns: PB x 3 x 20 Rotator Cuff Exercises & Stretch McLifter
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Post by McLifter on Jan 25, 2017 0:29:49 GMT -5
Tue Jan 24/17Breathing KB Ladders: 1 > 10 > 1 100 reps Calf Raises: 3 x 8/leg Stretching Squat Torture: 2 x 1:30 min. Manta Ray Squat: 20 x 2 x 5 45 x 5 65 x 5 95 x 3 115 x 3 135 x 2 x 2; 6 x 3 170 Trap Bar Deads: 133kg x 3 x 6 Stretching & Mobility McLifter
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Post by McLifter on Jan 25, 2017 17:13:51 GMT -5
Wed Jan 25/17Breathing KB Ladder: 1 > 10 > 1 = 100 reps Stretching Band Crunch: GB x 80 Bench: 20 x 20; 5 45 x 5 55 x 5 65 x 5 75 80 x 3 x 2; 5 x 3 MP: 55 x 3 x 6 Bentover Rows: 90 x 3 x 2; 5 x 3 75 x 1 x 6; 2 x 7 Board Press: #1 Board - 85 x 3 110 x 3 125 Rotator Cuff Exercise & Stretch McLifter
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Post by McLifter on Jan 28, 2017 18:56:52 GMT -5
Thu Jan 26/17Breathing KB Ladder: 20kg x 1 > 10 > 1 = 100 reps SLDL: 20 x 2 40 x 2 x 15 Sumo Deads: 60 x 5 100 x 5 125 x 3 Conv. Deads: 150 x 4 x 2; 4 x 3 KB Side Bends: 20kg x 3 x 8/side Sat Jan 28/17Breathing KB Ladder: 20kg x 1 > 10 > 1 = 100 reps Band Crunch: GB x 100 MP: 20 x 2 x 8 front & back 20 x 8 45 x 5 55 x 5 67.5 x 3 x 2; 5 x 3 Bench: 67.5 x 3 x 6 Cable Rows Parallel Grip: 70kg x 20 82.5kg x 20 92.5 x 20 Band Pressdowns: PB x 20 PB + Mini x 2 x 20 Rotator Cuff Exercise & Stretch McLifter
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Post by McLifter on Jan 30, 2017 19:40:21 GMT -5
Mon Jan 30/17
Just some light DB work today along with some Abs to keep the blood moving and work out the kinks. Should do some light bench tomorrow.
McLifter
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