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Post by thebruce on Oct 1, 2008 13:08:32 GMT -5
Hey decent DL with decent Squats in consecutive days looks pretty good to me. Saturday just bring yer lunch and fishin stuff we can take the Brigden. Bruce
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Post by McLifter on Oct 1, 2008 23:13:13 GMT -5
That sounds good buddy. What time shall we start?
Brock
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Post by thebruce on Oct 2, 2008 9:04:25 GMT -5
I think 8 would be good, on the water by 10 approx 9.5 hours of light. Lets Plan to do a shore lunch.of course I mean lunches.
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Post by McLifter on Oct 2, 2008 18:47:22 GMT -5
C'mon............you and me in the wilderness having mutiple feedings? I don't believe it. Thursday Oct 2/08Stretch Neck work: Purple band x 2 x 10/side, 12.5kg x 20, 17.5 x 12 front & back. PC: 60 x 2 x 5 70 x 5 75 x 5 80 x 5 Deads off Blocks: 127.5 x 5 172.5 x 5 197.5 x 5 127.5 x 5 Bentover Rows: 127.5 x 3 137.5 x 3 147.5 x 3 x 3 DB Rows: 80# x 5 x 5 Shrugs: 145 x 5 and I stopped there as the low back was tired and I did not want to hurt anything seriously. To tell the truth I was very happy with the 197.5 x 5 today as I wasn't sure how this would go. ;D Standing Ab Crunches: 55kg x 80 Stretching for the low back. McLifter
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Post by McLifter on Oct 3, 2008 20:42:24 GMT -5
So it seems that I have hit my limit with this deadlift cycle. Although yesterday's workout went well with no problems during the training, afterwards ................. my body was staging a protest. So, I will have to rethink this and back off some. Today was a general stretch and work the kinks out kinda day and it helped the soreness and mobility to do this.
Friday Oct 3/08
Leg Ext: 12.5 x 15 17.5 x 15 22.5 x 15
Leg Curl: 12.5 x 15, 17.5 x 2 x 15
Stretch
Step ups: 10/side 25# DB x 10/side 35#DB x 10/side 40# DB x 20/side
Cable leg work (abductors adductors)
Trunk Twists: 3 x 20
Stretching
Rotator Cuff Ex & stretch
McLifter
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Post by thebruce on Oct 7, 2008 9:59:38 GMT -5
Good for you Brock,I have been taking your advise and just doing 4 week training cycles with a week off in between. Of course I get 3 or 4 serious hikes and a paddle or two in during that week but it is a good pattern for me. I can give it good intensity for that time and seem ready to get back at it after the break. You are better conditioned than me to the strength training which of course affects the frequency you can train at and experience success. But still part of being a successfull aging athelete is having the sense to give the bod time to recupe and the knowledge of how to best facillitate that recovery. You will be back at it in no time.
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Post by McLifter on Oct 7, 2008 21:22:32 GMT -5
[b]Monday Oct 6/08[/b][/color]
Reverse Hypers: 5gk x 12 10kg x 2 x 12 15kg x 12
{leg ext: 12.5 x 15, 22.5 x 15, 27.5 x 15 {Calf Raises: 3 x 15
{Standing DB Press: 15# x 3 x 15 {Pullthroughs: 25kg x 3 x 15
Neck work: Green Band: 2 x 10/side 15kg x 2 x 15 front and back
Back stretches HLR: 25 reps
Tuesday Oct 7/08
Reverse Hypers: 10kg x 3 x 15
OH Squat: 5, 5 20kg x 2 x 5 40 x 2 x 5 50 x 2 x 5 60 x 2 x 5
Manta Ray Squat: 60 x 8 80 x 2 x 8
Bench: 20 x 8 60 x 3 x 8
Standing AB Crunch: 35kg x 30 55kg x 40
Rotator Cuff Exercise & stretch
Thanks for the encouragement buddy. I do have to pause and take my own advice sometimes. Even though I remind mysef, often it is hard to keep the lifting ego in check.
McLifter
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Post by McLifter on Oct 14, 2008 21:09:02 GMT -5
[b]Friday Oct 10/08[/b][/color]
Drag: 42.5kg x 3 laps & Backwards x 3 widths & 6 x 10 Bodyweight Squats between the sets. So, it looked like this: 1 Lap followed by a set of squats and then the 1 width followed by squats etc. It was a good combo
Leg Ext: 12.5 x 15 25 x 15 30 x 15
{Calf Raises: 4 x 15 {Ball Crunches: 10kg x 3 x 30
Neck work: 10kg x 15 15 x 15 20 x 15 front & back Purple band: 2 x 15/side Purple + Mini 1 x 10/side Rotator Cuff exercises & stretch
Monday Oct 13/08
Stair Stepper x 2 min
Leg Ext: 10kg x 15 20 x 15 30 x 15
Stretch
OH Squat: 20 x 2 x 5 30 x 5 40 x 5 60 x 2 x 5 70 x 2 x 5
Manta Ray Squat: 70 x 5 90 x 5 110 x 5 130 x 5
NSGM: 60 x 8 80 x 8 90 x 8
Landmine: 10kg x 3 x 20
Tuesday Oct 14/08
Stretch & warm up
KB Swings: 20kg x 3 x 8/side A nice windsuckin warm up!
DB Press: 15# x 2 x 8 25# x 8 30# x 8
Bench: 20 x 8 60 x 8 80 x 5 90 x 3 x 5 100 110 120 Hard & slow 85 x 10
Rope Pressdowns: 25kg x 15 35kg x 12, 10
Rotator Cuff Exercises & Stretch
Neck work: 10kg x 15 15kg x 8 20 x 8 front & back Green Band: 2 x 8/side
HLR: 3 x 15
McLifter
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Post by McLifter on Oct 16, 2008 20:43:00 GMT -5
Thursday Oct 16/08
Leg ext: 12.5 x 15; Single - 12.5 x 2 x 15
Stretch
PC: 60 x 2 x 5 65 x 5 70 x 5 75 x 5
Deads off blocks: 127.5 x 5 150 x 3 x 5 127.5 x 5
Bentover Rows: 127.5 x 3 137.5 x 5 147.5 x 2 x 3, 1 x 4
DB Rows: 80# x 2 x 6; 3 x 5
Shrugs: 140 x 5 160 x 5 180 x 5 200 x 3
Standing Ab Crunches: 55kg x 80
The back didn't feel too bad today. The extra rest and stretching paid off.
McLifter
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Post by thebruce on Oct 20, 2008 16:04:40 GMT -5
Nice DL off blocks good for you. Of course the sled work gets my vote. Come on out fer a draggin good time we could wear the rubber offa coupla old tires and then have some supper. Does Sue train like that at all?
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Post by McLifter on Oct 21, 2008 17:42:39 GMT -5
Monday Oct 20/08
Stretch
Stair Stepper x2 min.
Leg Ext: 12.5kg x 15; sinle leg x 12.5 x 2 x 15
OH Squat: 20 x 3 x 5 40 x 5 50 x 5 60 x 5 65 x 5 70 x 5 72.5 x 5
Manta Ray Squat: 60 x 5 100 x 5 120 x 5 135 x 5
NSGM: 70 x 8 90 x 8 100 x 8
Bench: 72.5 x 5 80 x 10 x 3 @ 60 sec rest
{Landmine: 12.5kg x 3 x 20 {Landmine Press: 12.5 x 3 x 8/side
McLifter
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Post by Rehband on Oct 21, 2008 18:42:08 GMT -5
Good work on the Overheads, your back & traps must be feeling pretty strong to be snatching 72.5kg for reps. Cheers, Al
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Post by McLifter on Oct 21, 2008 19:43:16 GMT -5
Thanks Al! It wasn't too bad. I think all of the back word has helped but we'll see how high I can go with it this time around.
Hey Bruce! The Mrs doesn't or hasn't done that much dragging this year. I'm trying to get her to do it to raise her GPP and to help her squat etc. I'm also trying to be more regular with it myself.
McLifter
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Post by McLifter on Oct 24, 2008 20:47:20 GMT -5
Friday October 24/08
Stretch
Neck work: Purple band x 2 x 10/side 10kg x 12, 20kg x 10 front & back
PC: 60 x 5 70 x 5 75 x 5 80 x 5
Deads off Blocks: 127.5 x 5 172.5 x 5 202.5 x 5 185 x 5 127.5 x 5
Bentover Rows: 127.5 x 5 137.5 x 3 147.5 x 3 150 x 3 152.5 x 3
DB Rows: 80# x 5, 3 x 6, x 5
Shrugs: 145 x 5 175 x 5 205 x 2 x 3 180 x 5
Ab Wheel: 4 x 8.
Brock
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Post by McLifter on Oct 27, 2008 21:55:25 GMT -5
Monday Oct 27/08
Stretch & warm up
Stair stepper x 2 min.
OH Squat: 20 x 3 x 5 50 x 5 60 x 5 65 x 5 72.5 x 5 75 x 5
Manta Ray Squat: 60 x 5 105 x 5 125 x 5 140 x 5 145 x 5
NSGM: 100 x 3 x 8
Ball Crunches: 10kg x 2 x 50
McLifter
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