Semi Old, Sometimes tired, Semi beat up

[thebruce]

Hey Brock when you are dragging are you pulling from the hips or shoulders??

[McLifter]

Right now I'm pulling from the hips. I have a harness to use but I haven't strapped it on for this training cycle yet.

Monday July 21/08

Single leg ext: 12.5 x 2 x 15

leg curl: 12.5 x 2 x 15

Neck work: 7.5kg x 2 x 15 front and rear; 1 x 15/side

PC: 20 x 5
60 x 2 x 5
60 x 3 x 4

SLDL: 70 x 10
97.5 x 10
115 x 10
90 x 10

Bentover Rows: 90 x 5
100 x 5
110 x 5
120 x 5
125 x 5

Band assist chins (purple band): 3 x 5; 2 x 4

Ball Crunches: 10kg x 3 x 30


Tuesday July 22/08

Single leg ext: 12.5 x 2 x 20

stretch

Squat: 20 x 3 x 5 The warm ups are needing to be longer. It is taking awhile to get things lubed
60 x 5
80 x 5
100 x 5
120 x 5

Bench: 20 x 15
60 x 8
80 x 8
90 x 8
100 x 8

{Landmine: 11.5kg x 3 x 30
{Pullthroughs: 50kg x 3 x 8

BB Curls: 20 x 8
25 x 8
27.5 x 8
30 x 6 Yes, I did curls! I thought it would be a change and perhaps beneficial for the pulling if I started to do these on a semi-regular basis.


Thursday July 23/08

Single leg ext: 12.5 x 2 x 20

Neck work: 8.25kg x 2 x 15 F&B; 1 x 15/side

PC: 20 x 5
60 x 3 x 5; 2 x 4

SLDL: 70 x 10
85 x 4 x 10

Bentover Rows: 85 x 5
105 x 5
115 x 5
120 x 2 x 5

Band Assist Chins (purple band): 4 x 5; 1 x 4

Band Crunches: 2 x 20 purple + mini; 1 x 30 purple + 2 minis.

McLifter

[McLifter]

Friday July 25/08

Sledgehammer: 4 x 1:15min/side a little more intense since I was going for longer than a min. at a time. I also tried to use more force with the strikes. Definately got the blood pumping here.

Single leg ext: 12.5kg x 3 x 15

Single leg curl: 12.5 x 15, 8, 5 with a final set using both legs of 10.

{Snatch: 20 x 5, 40 x 5, 50 x 3, 60 x 2 x 3
{Calf Raises: 4 x 12

Neck work: 10kg x 2 x 15 front and back, Purple band x 15/side

Bench: 60 x5
80 x 5
100 x 3 with pauses
105 x 3 paused
110 x 3 paused

Drag: 55kg x 2 laps
55kg x 2 lengths of field.

Another hot night here in Winterpeg. Good for the joints and makes the sweating easy......wait a minute.......sweating is always easy.

McLifter

[thebruce]

Yes sweating is not the issue to quote a famous sweating man" I sweat Lookin at a bowl of soup".
I have to agree the WU portion of the WO is signifigant and nessesary.
Your WO`s are quite varied and involve a lot of different movements is there a plan? Intuitive?

[McLifter]

Monday July 28/08

Single leg ext: 12.5kg x 2 x 15

Leg curl: 12.5kg x 2 x 15

Neck work: 10kg x 2 x 15 front & back, Purple band sides x 15

PC: 20 x 5
60 x 4 x 5; 1 x 4

SLDL: 85 x 10
105 x 10
122.5 x 10
90 x 10

Bentover Rows: 90 x 5
100 x 5
110 x 5
120 x 5
125 x 5

Band Assist Chins (Purple band): 5 x 5

Ball Crunches: 10kg x 2 x 40

Well Bruce I am working on my deadlift right now but trying to continue with some weight loss. I include the leg ext and curl as part of my warm up to keep the knees in better shape. I've started working my neck in order to alleviate some of the pain I have and tightness (so far it is working). While concentrating on the Dead I am in maintenance mode for the Bench and Squat but lately I have begun to push those weights up in order to do more work. The rest of the stuff is to raise the overall fitness. Perhaps too much? Right now things feel good and I'm not too tired or too beat up from it. Next week some things could change since I've been going for 4 weeks and it is time to switch some things to prevent staleness.

McLifter

[thebruce]

Glad to hear the neck work is helping with the tightness and pain in there.
I like the general fitness work and believe you are on the money with this approach in terms of maintaining strength levels and dropping some weight.
What are you shooting for with your deadlift?

[McLifter]

The ultimate goal for the Deadlift is to get it over 600 that magic number 272.5kg. At the end of this cycle I should be good for 262.5 which puts me close to my best in a contest. It's been years since I did 265. I thought I had done 270 in a contest but perhaps not.

Tuesday July 29/08
One month to the ol 47!

Single leg ext: 12.5kg x 2 x 20

Neck work: Purple band x 1 x 15 side
11.25kg x 2 x 15 front & back

Stretch

Squat: 20 x 3 x 5 Yup! As sad as this weight is this is what it takes to get me loose enough to put weight on my back.
60 x 5
85 x 5
105 x 5
130 x 5

Bench: 20 x 15
60 x 8
85 x 8
95 x 8
105 x 5 Tough! Last week felt lighter.

{Landmine: 12.5kg x 3 x 30
{BB Curl: 20 x 8, 30 x 8, 35 x 5

McLifter

[thebruce]

Sumo or conventional???
Any Evenings free for you and Sue to come out for supper???

[McLifter]

Thursday July 31/08

Single leg ext: 12.5kg x 2 x 20

Neck work: 12.5kg x 2 x 15 front & back; Purple band x 1 x 20 each side

Stretch

PC: 20 x 5
60 x 5 x 5

SLDL: 85 x 5 x 10

Bentover Rows: 85 x 5
105 x 5
115 x 5
125 x 2 x 5

{Band Assist Chins (purple band): 1 x 6; 4 x 5
{Leg Raises: 5 x 15

I'll check with the missus about coming out for a meal and some chatting.
Conventional by the way. My pull is stronger with conv. but I will play around with Sumo in the future again.

McLifter

[thebruce]

hey buddy how was the august long?? You gotta B-Day comin up whats the plan to celebrate??

[McLifter]

Tuesday Aug 5/08

Single leg ext: 15kg x 2 x 15

Neck work: 12.5kg x 2 x 15 front & back; Purple band x 1 x 15/side

PC: 20 x 5
60 x 4 x 5
65 x 5

SLDL: 85 x 10
115 x 10
127.5 x 10
90 x 10

Bentover Rows: 90 x 5
110 x 5
120 x 5
125 x 5
130 x 5

Band Assist Chins: 2 x 6; 3 x 5

Ball Crunches: 10kg x 100

I was really tired tonight as we did not return to the city until this morning. That really isn't the problem it was a lack of sleep for some unkown reason. However, my lovely wife was the motivator tonight and I completed the workout.

McLifter

Brewster, the weekend was great! Nice and relaxin but no fish As far as the B-day plans I don't really know. Part of my gift/celebration is happening this weekend when we head to the UFC contest in Minneapolis. It should be fun as we get to see GSP defend his title. The entire card has some really good fights besides this one too.
The missus and I were discussing your offer of some dinner and conversation. This weekend is out but next........
Did you do any piscatorial pissun around this weekend?

mClIFTER ;D

[McLifter]

Thursday Aug 7/08

Single leg ext: 15kg x 2 x 15

Neck work: Purple band x 1 x 20/side; 13.75kg x 2 x 15 front & back

Stretch

PC: 20 x 5
60 x 3 x 5
65 x 2 x 5

SLDL: 85 x 5 x 10

Bentover Rows: 85 x 5
105 x 5
115 x 5
125 x 5
130 x 5

Band Assist Chins: 3 x 6; 2 x 5 Purple band

Standing Ab Crunches: 50kg x 75 reps

McLifter

[thebruce]

Man you are hammering those bent over rows.
Are you liking the SLDL?

[thebruce]

OH Yeah are we on for supper this Sat with you and the lovely and talented Mrs.Haywood???

[McLifter]

Tuesday Aug 12/08

Single leg ext: 15kg x 2 x 20

Neck work: Purple band x 1 x 20/side; 15kg x 2 x 15 front & back

Stretch

PC: 20 x 5
60 x 2 x 5; 65 x 3 x 5

SLDL: 85 x 10
115 x 10
132.5 x 10
97.5 x 10

Bentover Rows: 97.5 x 5
117.5 x 5
127.5 x 5
130 x 5
132.5 x 5

Band Assist Chins: 4 x 6; 1 x 5

Med Ball Trunk Twists: 10# x 2 x 20
Crunches: 25

Thanks Brewster! I haven't set a goal for the Bentovers but right now I'm thinking if I can get up to 145 - 150 it should help the bench.

Supper on Saturday it is!
McLifter