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Post by McLifter on Jul 11, 2017 15:07:19 GMT -5
Tue Jul 11/17
{Step ups: 4 x 12/leg {Band Crunch: GB x 4 x 30 {Squat Torture: 2 x 1:30
Squat: 25 x 2 x 5 72.5 x 5 90 x 5 110 x 5
Bench: 25 x 20, 10 45 x 5 55 x 5 65 x 5
Rotator Cuff Exercises & stretch
Ahhh the joys of deload week.
McLifter
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Post by McLifter on Jul 15, 2017 9:45:26 GMT -5
Fri Jul 14/17{Ball Crunches: 12.5kg x 2 x 30, 15kg x 30 {PC: 20 x 2 x 5, 45 x 5, 55 x 3, 60 x 3 x 3 Trap Bar Deads: 68 x 5 78 x 5 80.5 x 5 100.5 x 5 120.5 x 5 MP: 20 x 2 x 8 front & back 20 x 5 32.5 x 5 40 x 5 50 x 5 McLifter
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Post by McLifter on Jul 18, 2017 13:19:26 GMT -5
Mon Jul 17/17
{Step ups: 38 cm box x 3 x 12/leg {Calf Raises: 3 x 15 {Ab Wheel: 3 x 10
Squat torture: 2 x 1:30 min.
Squat: 25 x 2 x 5 70 x 5 87.5 x 5 105 x 3 122.5 x 5 140 x 5 157.5 x 6
Manta Ray Squat: 60 x 5 x 10
A real sweat fest in the ol' HHG tonight! Mrs. McLifter felt I was doing some forward leaning during the sets and filmed them for proof. I was. Focused on staying upright and pushing the knees out. Able to get some good reps in. A lot of left ankle pain today and ice was applied. Depth could be a result of some tightness on the right glute and hip flexor. Rolling and flexibility followed.
McLifter
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Post by McLifter on Jul 25, 2017 11:52:27 GMT -5
Tue Jul 18/17
Bike - Couple of KM with Mrs. McLifter
Band Crunch: GB x 80
Bench: 20 x 15, 10 42.5 x 5 52.5 x 5 62.5 x 3 72.5 x 5 82.5 x 5 95 x 6 35 x 5 x 10
Landmine Row: 50kg x 5 x 10
Rotator Cuff Exercises & stretching
Thu Jul 20/17
{Ab Wheel: 3 x 10 {PC: 20 x 5, 40 x 5, 50 x 5, 62.5 x 3 x 3
Trap Bar Deadlifts: 78 x 5 95.5 x 5 115.5 x 3 133 x 5 153 x 5 173 x 6 68 x 5 x 10
MP: 20 x 2 x 8 front & back 20 x 5 30 x 5 37.5 x 5 45 x 3 55 x 5 62.5 x 5 72.5 x 6 25 x 5 x 10
Trap Bar Deads and Military Presses were supersetted today.
Mon Jul 24/17
{Step ups: 38 cm box x 3 x 12 {Calf Raises: 3 x 15 {Ab Wheel: 3 x 10
Squat Torture: 2 x 1:30 min.
Squat: 25 x 2 x 5 70 x 5 87.5 x 5 105 x 3 130 x 3 150 x 3 167.5 x 4 62.5 x 5 x 10 (Used the Manta Ray and narrowed stance)
Movility work and stretching.
Brock
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Post by McLifter on Aug 1, 2017 11:24:08 GMT -5
Wed Jul 26/17
Walk
Lying leg raises: 4 x 15
Bench: 20 x 15, 10 42.5 x 5 52.5 x 5 62.5 x 3 77.5 x 3 90 x 3 100 x 4 35 x 5 x 10
Landmine Row: 52.5kg x 5 x 10
Rotator Cuff Exercise & stretch
Fri Jul 28/17
{Band Crunch: GB x 4 x 30 {PC: 20 x 5, 40 x 5, 50 x 5, 65 x 3 x 3
MP: 20 x 2 x 8 front & back 20 x 5 30 x 5 37.5 x 5 47.5 x 3 60 x 3 67.5 x 3 75 x 4 27.5 x 5 x 10
These were supersetted with... Trap Bar Deads: 78 x 5 95.5 x 5 115.5 x 3 143 x 3 163 x 3 183 x 4 70.5 x 5 x 10
Mon Jul 31/17
Stretching
Neck Work: PB x 2 x 15 on all 4 corners
{Step ups: 38cm box x 3 x 15 {Calf Raises: 3 x 15 {Ab Wheel: 3 x 10
Squat Torture: 2 x 1:30 min.
Squat: 25 x 2 x 5 70 x 5 87.5 x 5 105 x 3 140 x 5 157.5 x 3 177.5 x 1 Left inner thigh felt strained so I racked the bar and did not do the down sets of 5 x 10. Went for a walk with the dog along with some stretching and mobility work. Stiff today and I will have to play it by ear for the next while. Next week is a deload week. Lots of walking and dragging to follow.
McLifter
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Post by McLifter on Aug 17, 2017 17:11:20 GMT -5
So its been awhile since I posted here. I had some tweaks that I gave some time off. Doing some yard work and lots of walking with the dawg. Twinged my left groin on the last squat session but everything was off so a rest was in order. Here are the missed workouts along with today's workout. Tue Aug 1/17Bike - 5 min. Stretching Band Crunch: GB x 85 Landmine Row: 55kg x 5 x 10 Bench: 20 x 15, 10 42.5 x 5 52.5 x 5 62.5 x 3 82.5 x 5 95 x 3 105 x 2 37.5 x 5 x 10 Rotator Cuff Exercises & stretching Fri Aug 4/17{Band Crunch: GB x 4 x 35 {PC: 20 x 5, 40 x 5, 50 x 5, 67.5 x 3, 1 Explosive movement causing stress to left groin so I stopped and did not do the pulling today as any pushing on the left leg aggravated the injury. On to the Military Press... MP: 20 x 2 x 8 front & back 20 x 5 30 x 5 37.5 x 5 47.5 x 3 62.5 x 5 72.5 x 3 80 x 3 30 x 5 x 10 Trap Bar Deads: 78 x 5 and that was it as mentioned above. Hammer Curl: 10# x 2 x 30 15# x 10 Weakness in right bicep tendon Band Adduction: Mini x 3 x 15/leg Wed Aug 9/17{SLDL: 60 x 3 x 10 {Goblet Squat: 20kg x 3 x 5 {Band Crunch: GB x 3 x 25 Pain in left foot, low back on right side, right grip is weak! Right trap tight and left groin is still an issue Thu Aug 17/17{Farmer's Walk: 39kg x 6 x 60 steps {Overhead Keg Carry: 6 x 60 steps Huffin & a puffin and a good sweat. Cardio is a must!! Grip could withstand 60 steps. Perhaps increase to 62 - 65 for the same # of sets before going up to 8 sets (four out, four back). McLifter
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Post by McLifter on Aug 24, 2017 17:06:38 GMT -5
Tue Aug 22/17
{Farmer's Walk: 39kg/hand x 6 x 62 steps {Overhead Keg Carry: Light Keg x 6 x 62 steps
Thu Aug 24/17
{Farmer's Walk: 39kg/hand x 4 x 65; 42; 50 steps {Overhead Keg Carry: Light Keg x 6 x 65 steps {Keg Press: 4 x 10; 5 {Keg Row: 5 x 10
Added the press and the row after the OH carry which made things tougher for sure. Pretty shaky with the OH press. Grip was going south on the right hand with the carries. However, it does seem to be getting stronger even with the short time in this training routine.
McLifter
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Post by McLifter on Aug 29, 2017 23:34:48 GMT -5
So, some things have changed recently. Today I am 56! I was training to lift at the 17 Wing contest but I was experiencing some new/recurring injuries and then I had a doctor's appt. and I will be having Carpal Tunnel surgery just prior to the meet on November 25th. I thought I would follow in the footsteps of Jack Lalane (sp?) and do a Birthday celebration feat of strength/workout. So, I decided to do 56 rep of my bodyweight with the Trap Bar. It was not so bad. Tue Aug 29/17Warmed up with Band Crunch: GB x 2 x 50 Trap Bar Deads: 68kg x 5 108 x 5 130.5 x 11 x 5 with the final set being six to make the age criteria McLifter
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Post by McLifter on Sept 4, 2017 22:10:20 GMT -5
Fri Sep 1/17
FW: 39kg/hand as far as possible; 75 steps; 63; 45...............Right hand was weak and opening up. Two sets to get out there and four to return due to grip issues.
Mon Sep 4/17
{Ab wheel: 4 x 10 {Goblet Squats: 20kg x 4 x 5
Some delt work for my weak and injured shoulder {Front Raises: 10# x 3 x 15 reps/side {Side Laterals: 10# x 3 x 15
Farmer's Walk: 39kg used straps 4 x 100 steps. Used the straps to max out the cardio without the limitation of the grip. Also, thinking/hoping that some strap work for longer duration once and awhile will help the grip overall.
McLifter
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Post by McLifter on Nov 8, 2017 19:35:57 GMT -5
Fri Sep 11/17{Ab Wheel: 4 x 10 {Goblet Squats: 20kg x 4 x 5 Front Raises: 10# x 3 x 30/side Side Laterals: 10# x 3 x 15 Bench: 35kg x 15 Mon Sep 25/17Cycle - 10 min. {Step ups: 38cm box x 4 x 10/let {Band Crunches: GB x 4 x 25 {Calf Raises: 4 x 10 Front Raises: 10# x 15, 15# x 2 x 15 Thu Sep 28/17{KB Swings: 20kg x 5 x 10 {Goblet Squats: 20kg x 5 x 5 {Ball Crunches: 10kg x 2 x 40 {Plate Pullovers: 10kg x 2 x 15 Side laterals: 10# x 15, 15# x 2 x 12 Sun Oct 1/17{Band Crunch: GB x 4 x 30 {Calf Raises: 4 x 15 PC & P: 45kg x 5 x 5 Deadlifts: 60 x 5 100 x 5 140 x 5 160 x 1 x 15 @ 30 sec. Mon Oct 2/17Walk Squat Torture: 2 x 1 min. Manta Ray Squat: 20 x 2 x 5 45 x 5 60 x 5 90 x 5 105 x 5 130 x 5 Incline DB Bench: 25# x 10 30# x 10 35# x 10 40# x 10 Band Crunch: GB x 80 Thu Oct 12/17I had Carpal Tunnel Release surgery today. I will not be lifting for 4 - 6 weeks Mon Nov 6/17Mobility for wrist 20 min. and I did the following... {Step Ups 38 cm Box: 8 x 10/side {BW Squats: 8 x 10 {Ball Crunches: 7 x 12; 1 x 20 Tue Nov 7/17Physio Wed Nov 8/17Cycle - 10 min. Squat Torture: 1 min.; 1:30 min. Calf Raises: 3 x 20 Manta Ray Box Squat: 20 x 2 x 5 45 x 5 65 x 5 95 x 5 115 x 5 125 x 5 Ball Crunches: 3 x 25 Wrist mobility McLifter
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Post by McLifter on Nov 10, 2017 19:31:33 GMT -5
Fri Nov 10/17Cycle - 10 min. {Step ups 38 cm box: 5 x 12/leg {BW Squats: 5 x 10 {Ball Crunches: 5 x 20 wrist mobility exercises McLifter
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Post by McLifter on Nov 22, 2017 15:57:23 GMT -5
Wed Nov 15/17Cycle - 12 min. Intervals Step ups: Blue box with 10# DB/hand = 100 steps Ball Crunches: 10kg x 75 BW Squat: 20 reps Wrist Mobility Thu Nov 16/17Cycle - 13 min. Interval Balance Board for ankles 3 x 30 sec/leg Step ups: Blue Box 10# DB/hand = 100 steps {Bench: 20kg x 3 x 20 {Ball Crunches: 12.5kg x 3 x 40 Wrist Mobility Mon Nov 20/17Cycle - 15 min. Interval Step Ups: Blue Box 15# DB/hand = 100 reps 3:49 min. {Ball Crunches: 15kg x 3 x 40 {Bench: 20kg x 3 x 20 wrist mobility BW Squat: 20 reps So, as can be observed I am working on fitness more than powerlifting. Slowly working on the wrist strength after surgery. This limits my ability to do any bar holding exercises so I am focusing on cycling and moving quickly between sets and supersetting. McLifter
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Post by McLifter on Nov 30, 2017 13:50:51 GMT -5
Tue Nov 28/17Cycle - 15 min interval Step ups (Blue Box): 15#/hand x 100 steps 3:18:40 min. {Ball Crunches: 10kg x 3 x 40 {Calf Raises: 3 x 20 Manta Ray Squat: 20 x 2 x 5 I had some very uncomfortable left ankle pain so I moved my stance in which alleviated the pain for the following sets. 65 x 5 85 x 5 105 x 5 125 x 5 Wed Nov 29/17Cycle - 16 min. interval i.e. - once warm 20 sec sprinting at greater tension and 20 sec at a slower pace for about 12 - 13 min. {Ball Crunches: 12.5kg x 3 x 40 {SLDL: 40kg x 3 x 10 I was testing my right wrist here and had to focus on gripping firmly. There was a little bit of pain at the surgery sight but it was OK. Very tired in that area today (Thursday). {Bench: 20 x 20, 30 x 20, 40 x 20 Feet on bench Incline DB Press: 20# x 20 Added the Atlas Grips to 25# DB x 2 x 20 Wrist mobility work and stretching McLifter
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Post by McLifter on Dec 5, 2017 19:45:44 GMT -5
Thu Nov 30/17Cycle - 16 min. interval {Ball Crunches: 12.5kg x 3 x 45 {Calf Raises: 3 x 20 Wrist mobility Sat Dec 2/17Cycle - 20 min. Tue Dec 5/17Cycle - 20 min. interval Stretching Squat Torture: 2 x 1:30 min. Ball Crunches: 80 Manta Ray Squat: 20 x 2 x 5 45 x 5 65 x 5 105 x 5 125 x 5 127.5 x 5 Wrist Mobility McLifter
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Post by McLifter on Dec 29, 2017 11:55:24 GMT -5
Tue Dec 12/17
Cycle - 11 min.
Balance: 3 x 1 min./leg
{KB Swings: 20kg x 3 x 10 {Goblet Squats: 20kg x 3 x 10 {Ball Crunches: 3 x 35
Flexibility & stretching
Thu Dec 14/17
Cycle - 20 min interval
{SLDL: 45kg x 3 x 10 {Rope Crunches: 40kg x 3 x 30
{Feet up Bench: Bar x 2 x 20, 30kg x 20, 40kg x 20 {KB row: 20kg x 3 x 10
wrist mobility
Fri Dec 22/17
Cycle - 10 min.
{Ball Crunches: 11kg x 4 x 30 {SLDL: 45kg x 4 x 10 {Bench: 20kg x 20, 30kg x 20, 40kg x 20, 50kg x 20
wrist mobility
Wed Dec 27/17
Cycle - 20 min. interval
Band Crunch: GB x 4 x 25
Goblet Squat: 20kg x 5, 2 x 10
Manta Ray Squat: 25 x 5 45 x 5 65 x 5 85 x 5 105 x 5 125 x 2 x 5
Manta Ray Pin Squat: #15 pin (ROM only a couple of inches) 145kg x 10 185kg x 10
McLifter
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