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Post by McLifter on May 19, 2008 20:01:50 GMT -5
Ah yes Snowdaddy I am intending to compete. The Mrs is thinking about it as well and is training to get into some semblance of shape for the bench.
I was looking at your Blog and your training seems to be going well. More volume this time I see.
McLifter
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Post by McLifter on May 20, 2008 21:38:44 GMT -5
Tuesday May 20/08Walk and stretch MP from Rack: 20 x 8 40 x 5 60 70 x 2 x 2; 6 x 3 55 x 3 x 8 Band Bench: 20 + Green Band x 10 77.5 + Green Band x 8 x 3 @ 45 sec rest. Well I only lasted for the first set with the green band. No speed and it was too much. So I dropped to the purple band and that was better. Speed was good. Bentover Rows: 80 x 8 107.5 x 5 125 x 4 x 5 Hammer Curls: 35# x 15 40# x 15 Weighted crunches: 45kg x 60 Rotator Cuff exercises & stretch McLifter
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Post by McLifter on May 22, 2008 20:07:35 GMT -5
Thursday May 22/08
Farmer's Walk: 44kg x 10 widths of the field. Yup! I suck at this and I was sucking air after this (which is why I wanted to torture myself with it).
Tire Flip: 600# tire x 3 x 2 reps with 1 min rest. My original plan was to do four sets but I erred on the side of caution/sanity since I haven't touched this for a couple of years.
Rack Pulls: #3 pin (just above the knees) 150 x 3 190 x 3 230 x 3
{Band Asst Chins: Purple band 5 x 5 {Dips: 4 x 8 {Weighted Crunches: 45kg x 4 x 20
This was a good one!
McLifter ;D
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Post by McLifter on May 24, 2008 0:21:06 GMT -5
Friday May 23/08Stretch & warm up {Reverse Hypers: 3 x 15, 20, 25 {Standing Ab crunches: 55kg x 30, 35, 40 MP from Rack: 20 x 8 40 x 5 60 70 x 1 x 2; 7 x 3 60 x 3 x 6 #3 Board Press: 60 x 5 105 x 5 125 x 5 142.5 x 3 152.5 155 {Incline Tate Press: 30# x 15, 35# x 2 x 15 {Calf Raises: 3 x 15 Rotator Cuff Ex & stretch McLifter
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Post by McLifter on May 26, 2008 21:23:13 GMT -5
Monday May 26/08{Reverse Hyper: 12.5kg x 3 x 15 {Landmine: 15kg x 3 x 30 Stretch Zercher Squats: 20 x 8 60 x 5 85 x 5 105 x 3 115 x 3 120 x 3 Box Squat: 100 + mini bands + chains x 2 x 2 130 + minis + chains x 12 x 2 @ 45 sec rest Pullthroughs: 30kg x 2 x 25 I took the dogs for a walk after this and I was dragging my tail! This was the first time I have combined the chains and the bands and although it initally felt lighter than last weeks workout with the green bands it became a grind towards the end. I didn't feel like my speed suffered but this was some of the hardest work I've done in the squat in some time. McLifter
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Post by McLifter on May 27, 2008 21:59:46 GMT -5
Tuesday May 27/08
Bench: 60 x 8 100 x 2 x 3 120 x 2 140 - no shirt added 140 - Yes
I had some company in the HHG tonight and it was the goal to work out some new shirt issues. So I decided to do some shirt work as well. Thus, the shirt was put on and I went to 3 Boards.
3 Boards: 150 x 2
2 Boards: 160 x 2 170 - no 170 - yes 175 140 x 3.
My guest Mr. Espy who was in the shirt for only the second time was using significantly more weight. We were up to 250 with 3 boards and tried a couple of times there and dropped to 240 for 2 boards and then 230 off of one and then a full touch finally. Ryan had five or more benches over 500 and it was a taxing evening. Thanks to Bert, Harv, Bruce, Sue and Gilles for helping out.
McLifter ;D
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Post by McLifter on May 30, 2008 20:38:06 GMT -5
Friday May 30/08Single leg ext: 10kg x 15, 15kg x 2 15 Single leg curl: 10kg x 15, 12.5kg x 2 x 10 Stretch MP from Rack: 20 x 8 40 x 5 60 70 x 8 x 3 60 x 2 x 6; 1 x 7 Speed Bench: 60 x 6 80 x 8 x 3 @ 45 sec rest Rack Pull #2 Pin: 80 x 5 110 x 5 155 x 3 195 x 3 235 245 - no 190 x 5 {NSGM: 60 x 10, 80 x 2 x 10 {Ball Crunches: 10kg x 3 x 25 A mixture today since I was too bagged yesterday. McLifter
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Post by McLifter on Jun 3, 2008 12:24:44 GMT -5
Monday June 2/08 So here I go posting this for the second time due to the problems with the board.So I was getting out some clean workout gear and I noticed my Titan Deadlift suit sitting there. Now what I am about to reveal will be all the more shocking and surprising for Caber McJock when he reads this because he was there for the first fitting of this torture device. Back a couple of years ago when I was trying to decide to use this suit I went to a now defunct gym that my buddies and Caber were working out in. Well, it four of them to shake, stuff, curse and cajole my 10#s of sausage into the 5# casing. It wasn't a pretty sight let me tell ya. There was fur and fat everywhere!! So, fast forward to today where I pull this piece of nylon constriction out of my drawer and put the d**n thing on myself!!! ;DI was also able to pull up the straps on my own! A huge difference from when Caber, Harvey, Bruce and Tim stuffed me into it before. So I waddled out to the power rack and did some pulls from different heights just to see if I could keep my position and reach the bar. I was able to do a technically correct pull from the mid shin area in the rack. Who knows? I may try it in the contest after a few pulls over the next few weeks. Onto the workout................ Stretch & warm up Single leg ext: 10kg x 2 x 15 Single leg curl: 10kg x 2 x 15 Mostly to get some blood into the joints here. OH Squat: 20 x 8 40 x 5 50 x 5 60 x 5 70 x 5 75 x 5 I took three tries to snatch this up as I haven't done them for at least 5 weeks Box Squat: 100 x 3 120 135 x 12 x 2 @ 45 sec rest Core Blaster: 24kg x 2 x 20 Standing Ab Crunches: 50kg x 2 min x 92 reps McLifter
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Post by Snowdaddy on Jun 3, 2008 12:43:57 GMT -5
Did I not mention that the last time we met you looked less rubenesk. Well done McLifter!
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Post by thebruce on Jun 3, 2008 18:06:37 GMT -5
lookit that losin weight and gettin stronger. Snatchin(God I love that word) 75 k`s and then reppin it in the OH squat well done big guy. PS I bin eatin pickeral you should try it sometime ;D ;D ;D
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Post by McLifter on Jun 3, 2008 20:39:53 GMT -5
Tuesday June 3/08Stretch & warm up MP from Rack: 20 x 8 40 x 5 60 x 2 75 x 8 x 2 60 x 1 x 6; 2 x 7 Bench: 60 x 3 100 x 3 120 x 3 All of these were paused Speed Bench: 80 + chains x 8 x 3 @ 60 sec rest Bentover Rows: 80 x 5 100 x 5 130 x 5 x 5 Ab Wheel: 3 x 8 McLifter
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Post by McLifter on Jun 3, 2008 20:41:35 GMT -5
I'm a good Canadian Boy I would rather eat Beaver!! I gather you were fishun this last weekend? McLifter
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Post by McLifter on Jun 5, 2008 21:27:13 GMT -5
Thursday Jun 5/08Single leg ext: 10kg x 2 x 15 Single leg curl: 10kg x 2 x 15 Stretch PC: 20 x 5 60 x 5 70 80 x 3 90 x 2 x 2 95 x 2 Sumo Deads off of Blocks: 95 x 5 130 x 3 150 170 x 12 x 1 @ 30 sec rest Band Assist Chins: 5 x 5 Ball Crunches: 10kg x 2 x 50 McLifter
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Post by McLifter on Jun 7, 2008 9:49:38 GMT -5
Friday Jun 6/08Stretch & warm up MP from Rack: 20 x 8 40 x 5 60 75 x 7 x 2; 1 x 3 60 x 3 x 7 Reverse Band Bench (Green): 80 x 3 120 x 3 140 x 3 160 x 2 180 - NO! Pinned! 170 - Maybe got it 2" off of my chest 165 - YES 165 - Paused this one 140 x 5 All paused {Fatman Pullups: 4 x 5 {Landmine: 20kg x 3 x 20 McLIfter
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Post by McLifter on Jun 9, 2008 20:45:37 GMT -5
Monday Jun 9/08Walk Single leg ext: 12.5kg x 2 x 15 Single leg curl: 12.5kg x 2 x 15 Stretch OH Squat: 20 x 8 40 x 5 60 x 5 72.5 x 5 77.5 x 5 Box Squat: 100 x 3 120 140 x 12 x 2 @ 55 sec rest NSGM: 100 x 2 x 10 Standing Ab Crunches: 52.5kg x 2 min x 89 McLifter
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