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Post by McLifter on Oct 28, 2008 20:44:21 GMT -5
Tuesday Oct 28/08
Stretch
Neck work: Purple Band x 2 x 15/side 12.5 x 15 17.5 x 12 22.5 x 10 Front & back
KB Swings: 20kg x 3 x 8
MP from Rack: 20 x 8 40 x 5 60 x 8 x 2 50 x 3 x 6
Bench: 50 x 5 82.5 x 10 x 3 @ 55 sec rest
Tate Press: 15# x 15 20# x 15 25# x 15
Rotator Cuff Exercises & stretch
HLR: 4 x 15
The new Squat suit came today so I squeezed myself into it. It will work just fine. Now the plan is to work it into the squats when I push the weight up over 227.5. Its a Metal Viking V type Squatter. This is my first time with this suit so I will see how things go.
McLifter
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Post by thebruce on Oct 29, 2008 13:21:54 GMT -5
New Squat suit for you new shirt for Harv you guys are really gearing up (pun intended) for the meet. Do you have a DL suit as well?? How much training will you do with full gear prior to the meet. I am curious to see how you total this year full gear as opposed to last year no suits. Lottsa work in that last one buddy, how does the shoulder feel after the MP??
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Post by McLifter on Oct 31, 2008 14:28:13 GMT -5
Actually Brewster I did total up less this summer than Idid last year without the gear. I was lighter but I also had a poor meet in general. The positives were that I qualified for Nationals and I wasn't hurt.
Yes I have a deadlift suit. A new Bench shirt will be in order soon as well.
The shoulders didn't mind the pressing. There is still that problem with the right side however, with training it always gets stronger and hurts less.
Thursday Oct 30/08
Stretch
Neck work: Purple band x 2 x 15/side 12.5 x 15 22.5 x 10 front and back
PC: 60 x 5 70 x 5 75 x 5 80 x 5 82.5 x 5
Deads off Blocks: 127.5 x 5 150 x 3 x 5 127.5 x 5
Bentover Rows: 127.5 x 5 137.5 x 3 147.5 x 3 152.5 x 2 x 3
DB Rows: 80# x 5 x 6
Shrugs: 152.5 x 5 180 x 5 205 x 3 210 x 3 180 x 5
Standing Ab Crunches: 55kg x 100
McLifter
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Post by McLifter on Nov 1, 2008 12:06:21 GMT -5
Friday Oct 31/08
Leg Ext: 12.5 x 15 25 x 15 30 x 15
Stretch
MP from Rack: 20 x 6 40 x 5 60 x 7 x 2; 1 x 3 50 x 2 x 6; 1 x 7
Bench: 20 x 5 60 x 5 100 x 3 with pauses # 3 Board - 120 x 3 130 x 2 x 3 135 x 3
Tate Press: 15# + mini bands x 15 25# + minis x 10
Rope Pressdowns: 35kg x 2 x 10
Rotator Cuff Ex & Stretch
Ball Crunches: 10kg x 75
McLifter
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Post by Rehband on Nov 3, 2008 15:44:17 GMT -5
Looking pretty solid there Brock. Is this the last of the heavy lifts before the meet?
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Post by McLifter on Nov 4, 2008 22:06:43 GMT -5
Actually Al I'm not competing. Just working the weights up right now.
Sunday Nov 2/08
Stair Stepper x 2 min.
Stretch
OH Squat: 20 x 3 x 5 50 x 5 60 x 5 67.5 x 5 72.5 x 5 77.5 x 5
Manta Ray Squat: 60 x 5 105 x 5 125 x 5 145 x 5 150 x 5
NSGM: 90 x 8 110 x 2 x 8
Landmine: 12.5kg x 3 x 30
Tuesday Nov 4/08
Stretch
Neck work: Purple band x 12, 8/side 12.5 x 12 25 x 8 front and back
Snatch: 60 x 2 x 3 65 x 3 70 x 3 75 x 3
C&J: 80 x 3 85 x 3 90 x 3
MP from Rack: 60 x 6 x 2; 2 x 3 50 x 1 x 6; 2 x 7
Bench: 85 x 10 x 3 @ 50 sec rest
Rotator Cuff Ex & stretch
HLR: 3 x 15
Stretch
McLifter
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Post by McLifter on Nov 8, 2008 11:29:03 GMT -5
Friday Nov 7/08
Stretch
Neck work: Purple band x 2 x 15/side 15kg x 10 25kg x 8 front & back
PC: 60 x 5 70 x 5 77.5 x 5 82.5 x 2 x 5
Deads off Blocks: 127. x 5 177.5 x 5 207.5 x 5 145 x 5 127.5 x 5
Bentover Rows: 127.5 x 5 140 x 5 150 x 3 155 x 3
DB Rows: 2 " DB 45kg x 4 x 5
Shrugs: 155 x 5 185 x 5 207.5 x 3 212.5 x 3 185 x 3
{Lying Leg raises: 15, 20, 25 {Calf Raises: 3 x 10
McLifter
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Post by Rehband on Nov 8, 2008 16:48:39 GMT -5
Very impressed with the rows there Brock, How quickly do you usually recover from a session like this?
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Post by McLifter on Nov 12, 2008 21:26:57 GMT -5
Tuesday Nov 11/08
Well it was 14 years since I was mugged on the streets of Johannesburg! Hard to forget the occasion especially with the significance of the date here in North America.
Stretch & warm up
Reverse Hypers: 15 10kg x 3 10
Snatch: 40 x 3 60 x 2 x 3 67.5 x 3 72.5 x 2 75 x 2 77.5
C&J: 77.5 x 3 82.5 x 3 87.5 x 3 92.5 97.5
I tried some Manta Ray Squats but I had cooled down by the time I got to these and they were hurting. I spent the weekend doing my lumberjack impersonation and was fatigued from felling some trees.
Al, the recovery only takes a day or so for the Bentover Rows. It is the rest of the workout that takes longer. The Deads are really pushing my body right now. I'm attempting to stay injury free but there are some niggling things that are aggravated by the heavier pulling. What are the details for that Weightlifting meet again? I am seriously thinking of coming out to play.
McLifter
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Post by thebruce on Nov 13, 2008 16:20:00 GMT -5
Wow nice heavy DL WO last time. I see some nice oly lifts posted as well.Good for you. Did you have a good long weekend at the lake??
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Post by Rehband on Nov 13, 2008 17:47:10 GMT -5
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Post by McLifter on Nov 16, 2008 22:56:32 GMT -5
Thursday Oct 13/08
Reverse Hypers: 15 10kg x 8 12.5 x 2 x 8
Neck work: Purple band x 2 x 12 10kg x 15 20kg x 2 x 8 Front & back
Snatch: 20 x 5 40 x 3 60 x 2 x 3 70 x 2 75 x 2 77.5
80
80
C&J: 80 x 3 90 x 3 95 100
Standing ab crunches: 55kg x 75
Friday was the weight move with Mike, Al and Vince Saturday was the meet, AGM, and returning the weights back to the garage..............a good "flushing" workout.
McLifter
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Post by Rehband on Nov 16, 2008 23:55:22 GMT -5
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Post by McLifter on Nov 19, 2008 21:33:12 GMT -5
Wednesday Nov 19/08Reverse Hypers: 10kg x 4 x 10 Neck work: 10kg x 15 20 x 10 25 x 8 front & back Stretch Snatch: 20 x 2 x 5 40 x 5 60 x 3 x 3 C&J: 60 80 80 x 2 x 3 Squat: 80 x 5 100 x 5 120 x 5 Ball Crunches: 10kg x 2 x 50 Thanks for the links Al. I read through the rules and I think I have it..........we shall see. McLifter
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Post by thebruce on Nov 20, 2008 16:00:05 GMT -5
Good luck on Saturday Brock. I am impressed powerlifting, heavy games and Oly lifter.McLifter indeed!!!!!!!
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