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Post by Rehband on Apr 8, 2008 9:03:14 GMT -5
Harv, I can't find the Canadian Master's standards(I don't believe that we are overly formal in Canada), but the qualifying totals for the worlds in Kefalonia Greece this year in the 105+ class are: M50 (50-54) 205kg M55 (55-59) 182kg M60 (60-64) 167kg M65 (65-69) 145kg M70 (70-74) 117kg www.mastersweightlifting.org/One technique modification that seems to help some of my fellow masters right now is adopting split cleans (minimizes the need to raise the elbows), and split snatches (minimizes the need to make the dirty dive under the bar). Essentially they become power cleans and snatches, splitting to your degree of comfort (if required).
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Post by McLifter on Apr 8, 2008 16:45:59 GMT -5
Thanks Harv! I think that some O lifting will only help the Powerlifting and visa versa.
McLifter
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Post by McLifter on Apr 9, 2008 20:36:52 GMT -5
Wednesday April 9/08{Band Assist Chins: Purple band 5 x 6 {Dips: 5 x 6 {Reverse Hypers: 3 x 17 {Landmine: 15kg x 3 x 20 {Landmine Press: 15kg x 3 x 12 MP from Rack + mini bands: 20 + bands x 10, 35 + b x 10 45 + b x 10 20 + b x 15 SLDL: 20 x 12 40 x 12 60 x 12 70 x 12 PC: 70 x 3 80 x 3 x 3 I did a couple of jerks here too. It felt pretty good! Rotator Cuff Ex and stretch McLifter
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Post by McLifter on Apr 11, 2008 21:03:04 GMT -5
Friday April 11/08Stretch & warm up {Reverse Hyper: 20, 2 x 25 {Ball Crunches: 12.5kg x 3 x 45 {Pullovers: 12.5kg x 3 x 25 {Calf Raises: 3 x 22 Step ups: 12.5kg x 10 min. Pullthroughs: 32.5kg x 3 x 15 2" DB Press: 17.5kg x 3 x 10 Rotator Cuff Ex & stretch McLifter
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Post by McLifter on Apr 14, 2008 20:54:30 GMT -5
Monday April 14/08Stretch & warm up {Reverse Hyper: 3 x 15 {Standing Ab Crunch: 32.5kg x 35, 52.5 kg x 2 x 35 Front Squat: 20 x 8 40 x 8 62.5 x 8 82.5 x 5 102.5 x 5 122.5 x 3 132.5 x 3 These felt heavy today. I was feeling tired and dragged out tonight but after warming up I got into it. Squat: 132.5 x 5 150 x 3 160 x 3 HLR: 2 x 22 McLifter
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Post by McLifter on Apr 17, 2008 18:13:44 GMT -5
Thursday April 17/08{Band Assist Chins (Purple band): 3 x 7 {Dips: 3 x 7 {Reverse Hypers: 3 x 18 {Landmine: 17.5kg x 3 x 20 {Landmine Press: 17.5 x 3 x 12 MP from Rack: 20 + mini bands x 10 37.5 + b x 10 47.5 + b x 10 20 + b x 15 SLDL: 20 x 12 40 x 12 65 x 12 75 x 12 PC: 75 x 3 77.5 x 3 80 x 3 82.5 x 3 85 x 3 I was too tired yesterday due to work responsibilities so this is Wednesday's workout on Thursday. It went well and I was pleased with the Power Cleans. The SLDL is helping the hamstrings and low back which is why I put them in. Onward and upward. McLifter
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Post by McLifter on Apr 18, 2008 20:51:32 GMT -5
Friday April 18/08Stretch & warm up {Reverse Hyper: 10kg x 3 x 20 {Ball Crunches: 12.5kg x 3 x 50 {Plate Pullovers: 12.5kg x 3 x 30 {Calf Raises: 3 x 25 Step ups: 12.5kg x 6 min. I found this harder this week and caved in at 6 min. when I had done 10 last week. KB swings: 20kg x 3 x 10/side Incline DB Flyes: 15# x 3 x 12 McLifter
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Post by McLifter on Apr 21, 2008 20:43:11 GMT -5
Monday April 21/08{Reverse Hypers: 10kg x 16, 12.5kg x 16, 15kg x 16 {Standing Ab Crunches: 52.5kg x 30, 40, 40 Front Squat: 20 x 8 40 x 8 65 x 8 85 x 5 105 x 5 125 x 3 135 x 3 Squat: 135 x 5 152.5 x 3 162.5 x 3 Drag: 40kg x 2 laps x 4:43:28 McLifter
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Post by McLifter on Apr 23, 2008 22:16:17 GMT -5
Wednesday April 23/08Stretch NSGM: Bar + doubled mini bands x 3 x 12. I picked up some axle straps on sale from Princess Auto and they go under the Power Rack just nicely so I can attach the bands to the bottom of the rack. Only costs $8.00 total so it is a nice, cheap, strong solution. {Band Assist Chins: 3 x 8 {Dips: 3 x 8 {Reverse Hypers: 3 x 20 {Landmine: 20kg x 3 x 20 {Landmine Press: 20kg x 3 x 12 MP from Rack: 20 + mini bands x 10 40 + bands x 10 50 + bands x 10 20 + bands x 15 SLDL: 40 x 12 70 x 12 80 x 12 PC: 80 x 3 82.5 x 3 85 x 3 87.5 x 3 C&J: 90 x 1 McLifter
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Post by McLifter on Apr 25, 2008 22:03:36 GMT -5
Friday April 25/08Stretch & warm up Suspended NSGM: 20 x 12 60 x 12 100 x 10 120 x 10 Suspended Bench: 20 x 12 60 x 8 100 x 2, 3 110 x 3 Box Squat: 20 + purple bands x 2 x 5 60 x + bands x 5 100 + bands x 3 x 5 Woodchoppers: 12.5kg x 2 x 10; 2 x 15 McLifter
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Post by Ed on Apr 25, 2008 22:16:02 GMT -5
Nice work Brock, I'm glad to see you and the Mrs. are planning to get on the platform.
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Post by Rehband on Apr 27, 2008 18:27:08 GMT -5
Some very respectable power cleans and front squats there Brock; you should be in fine form for the Manitoba Open.
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Post by McLifter on Apr 28, 2008 20:58:04 GMT -5
Monday April 28/08
Walk
{Reverse Hypers: 10kg x 3 x 15 {Standing Ab Crunches: 52.5kg x 3 x 30
Stretch & warm up
Front Squat: 20 x 8 40 x 8 65 x 8 85 x 5 107.5 x 5 127.5 x 3 137.5 x 3
Box Squat: 120 + chains x 12 x 2 @ 60 sec rest
Drag: 40kg x 2 laps x 4:47:04
Backwards Drag: 40kg x 2 widths of field
Done for the day. A good one today with things feeling pretty good.
Thanks for noticing Al. Are you back in Manitoba yet? McLifter
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Post by McLifter on Apr 29, 2008 21:49:53 GMT -5
Tuesday April 29/08Core Blaster: 24kg x 3 x 20 Stretch & warm up MP from Rack: 20 x 8 40 x 5 50 x 3 60 70 x 8 x 2 55 x 3 x 6 Band Bench: 20 + purple bands x 10 60 + purple bands x 4 70 + purple bands x 8 x 3 @ 60 sec rest Bentover Rows: 80 x 8 100 x 5 120 x 3 x 5 Hammer Curls: 25# x 15, 30# x 15 Standing Ab Crunches: 52.5kg x 2 min. x 95 reps McLifter
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Post by McLifter on May 1, 2008 18:43:34 GMT -5
Thursday May 1/08
Stretch & warm up
{Band Assist Chins (purple band): 9, 8, 8 {Dips: 9, 8, 8
PC: 20 x 8 60 x 5 72.5 82.5 x 3 85 x 3 87.5 x 3 90 x 3 C&J: 92.5
Sumo Dead off Blocks: 92.5 x 5 110 140 x 15 @ 30 sec rest
{NSGM: 20 + doubled mini bands: 3 x 15 {HLR: 3 x 15
McLifter ;D
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