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Post by McLifter on Mar 19, 2008 20:10:17 GMT -5
Wednesday Mar 19/08{Reverse Hypers: 4 x 15 {Standing Ab Crunches: 40kg x 30, 50kg x 3 x 30 {Calf Raises: 4 x 12 {Band Assist Chins: Purple band x 2 x 6, 3 x 5 {Dips: 2 x 6, 3 x 5 {Incline Bench: 20 x 15, 40 x 15, 50 x 12, 60 x 12 {DB Rows: 50# x 4 x 15 Rack Pulls: #4 pin - 60kg x 15, #3 - 100 x 12, #2 - 100 x 12 McLifter
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Post by McLifter on Mar 21, 2008 15:32:31 GMT -5
Friday March 21/08Stretch & warm up {Reverse Hypers: 5kg x 15, 10kg x 3 x 15 {Standing Ab Crunches: 40kg x 2 x 35, 50kg x 2 x 35 {Calf Raises: 4 x 15 The Bear: 20 x 2 x 5 40 x 3 x 5. I realized that when I had been doing these earlier in the year I had neglected the Front Squat portion of the lift. Mostly because I have front squatted with the crossed arms style not the proper olympic lifter style. So, I took some time to stretch things out and was able to manage this miniscule weight for the above sets. All I can say is this is a very humbling exercise. It really works you! KB Swings: 20kg x 3 x 10/side (More windsuckin here) Rotator Cuff Exercises & stretch McLifter
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Post by McLifter on Mar 24, 2008 20:06:48 GMT -5
Monday March 24/08Stretch & warm up {Reverse Hypers: 15, 10kg x 15, 12.5kg x 2 x 15 {Seated Crunches: 45kg x 4 x 25 OH Squat: 20 x 8 40 x 8 50 x 5 62.5 x 5 70 x 5 75 x 5 80 x 5 Squat: 80 x 8 107.5 x 8 127.5 x 8 142.5 x 3 152.5 x 3 HLR: 3 x 12 A good one today. The squats felt good and according to the Missus the form was good too! McLifter
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Post by McLifter on Mar 26, 2008 21:03:25 GMT -5
Wednesday Mar 26/08
{Reverse Hypers: 15, 10kg x 15, 12.5kg x 15, 13.25 x 2 x 15 {Standing Ab Crunch: 50kg x 5 x 30 {Calf Raises: 5 x 15
{Band Assist Chins: 3 x 6, 2 x 5 {Dips: 3 x 6, 2 x 5
C&P + PP+ PJ: 20KG X 5 X 5 X 5, 40 x 5 x 5 x 5, 60 x 5 x 3 x 3
Bentover Rows: 60 x 8 80 x 6 100 x 4, 8
Rack Pulls: #4pin 100 x 10, #3 100 x 10, #2 100 x 10
McLifter
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Post by McLifter on Mar 28, 2008 21:12:12 GMT -5
Friday Mar 28/08
Stretch & warm up
{Reverse Hyper: 4 x 15 with ankle weights today {Ball Crunches: 12.5kg x 4 x 30 {Pullovers: 12.5kg x 4 x 15 {Calf Raises: 4 x 12
Step ups x 5 min. I was holding a small sandbag type weight while doing this. I noticed some real stiffness in the right knee and as I neared the end this was added to by some pain/tightness in the right low back and glute areas.
KB swings: 20kg x 3 x 10/side
KB C&P: 20kg x 3 x 5/side
{Single leg ext: 12.5kg x 3 x 15 {Incline DB Flyes: 20# x 3 x 12
Rotator Cuff Exercise & stretch
More of a sweat-a-thon today but it was a good one.
McLifter ;D
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Post by McLifter on Mar 31, 2008 22:16:00 GMT -5
Monday March 31/08Where the heck did March go and when will it be spring? {Reverse Hypers: 10kg x 15, 12.5 x 15, 15 x 2 x 15 {Seated Crunches: 45kg x 4 x 26 Stretch OH Squat: 20 x 8 40 x 8 50 x 3 62.5 x 3 72.5 x 5 77.5 x 5 82.5 x 5 I was pretty shaky with the 82.5 overhead. There isn't a problem with the leg strength but holding the weight this week was a challenge. Squat: 82.5 x 8 110 x 8 130 x 8 145 x 3 155 x 3 HLR: 3 x 15 McLifter
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Post by McLifter on Apr 2, 2008 22:16:34 GMT -5
Wednesday April 2/08
{Band Assist Chins (purple band): 4 x 6, 1 x 5 {Dips: 4 x 6, 1 x 5
{Reverse Hyper: 4 x 16 {Standing Ab Crunches: 50kg x 4 x 30
Landmine Press: 12.5kg x 3 x 10
Landmine: 12.5kg x 20, 22, 24
MP from Rack: 20 + mini bands x 10, 30 + minis x 10, 40+minis x 10, 20 + minis x 15
Bench GM: 20 x 10, 60 x 3 x 10
McLifter
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Post by Ed on Apr 3, 2008 9:33:51 GMT -5
Hi Brock, how's the back coming along? Impressive squat work on Monday. Are you increasing your squat weight 2.5 every week until you hit a certain point?
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Post by McLifter on Apr 4, 2008 22:41:57 GMT -5
Friday Apr 4/08
Stretch & warm up
{Reverse Hyper: 3 x 20 {Ball Crunches: 12.5 x 3 x 40 {Pullovers: 12.5 x 3 x 20 {Calf raises: 3 x 20
Step ups: Sandbags x 10 min.
Cable Pullthroughs: 30kg x 3 x 15
2" DB press: 15kg x 3 x 10
The back is coming along better thanks! I've had two massage sessions that have really helped. As far as the Squats I'm just ramping things up slowly. I will probably change things up this Monday but I'm not sure how yet.
McLifter
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Post by thebruce on Apr 7, 2008 19:08:40 GMT -5
some really nice high volume stuff there buddy, howz the BW comin?? I tipped the scales at 259 today down from 286 but still gotta keep it movin. Those OH squats followed by squats are very impressive. Keep up the good work.
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Post by Rehband on Apr 7, 2008 19:57:38 GMT -5
Brock, You are going to scare the MWA masters if you keep snatching like that (my guess is that you would easily qualify for the Canadian Masters, maybe even give some of the folks in the open category a run for their money ;D).
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Post by McLifter on Apr 7, 2008 20:53:05 GMT -5
Monday April 7/08
Stretch & warm up
{Reverse Hyper: 10kg x 15, 20kg x 2 x 12 {Standing Ab Crunches: 30kg x 50, 50kg x 2 x 35
Front Squat: 20 x 8 40 x 8 60 x 8 80 x 5 100 x 5 120 x 3 130 x 3
Squat: 130 x 5 147.5 x 3 157.5 x 3
HLR: 2 x 20
McLifter
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Post by McLifter on Apr 7, 2008 21:00:35 GMT -5
Thanks for the comments gentlemen! The bodyweight has been steady at 267 - 270 for the last while. That is why I was doing the G I A N T S E T S on Fridays to get some sweat action happening. I'm not sure if we will be balanced in the canoe this year but we are coming in as a lighter duo. I may have to come over to the 17th Wing for some Snatch tips etc. one day. I know that with those weights last week I was pressing it out as I'm not diving for the floor when I reach the peak of the pull, I'm still sort of doing a power snatch and I know its ugly However, I do know that when I was pressing regular and snatching regular I was able to hit 80 without a pressout so I'm sure with some proper form and no injuries I could get the lift passed. I have been thinking of dabbling in a weightlifting contest before father time and mother earth reclaim me. McLifter
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Post by Harv on Apr 7, 2008 21:19:29 GMT -5
Brock,After the Nationals,if you wanted to go down to do some "light" lifts I would be interested.I think I still remember how to do a hook grip. More so congratulation on the NEW BODYWEIGHT. Harv
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Post by Harv on Apr 7, 2008 21:29:34 GMT -5
Dumb question on a power lifting chat line but what are the qualifications for a master lifter.My mind is fussy but I know I held the press record at 198 at 310 before it was retired.As I recall the hard part was power cleaning it,the press was relatively easy. Harvey
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