|
Post by McLifter on Apr 9, 2008 20:38:18 GMT -5
Congrats on the PB Al! Keep on liftin.
Brock
|
|
|
Post by Rehband on Apr 17, 2008 16:09:05 GMT -5
I thank you again Brock for the encouragement.
I've been up here at Thule Air Base (in Northern Greenland) for the past couple of weeks and have not had much access to the internet. Right now it is daylight pretty well 24 hours per day and my sleep cycles are really out to lunch at the moment. On the upside, I have around the clock access to the gym.
All weights are in pounds
10 April 08 Bench: (155lbsx5, 190x10;x5) Incline: (135x8;x5) Chins: (Bodyweight x8; x5) 11 April 2008 Squats: (315lbs: 5x5) 12 April 2008 Bench: (225: 5x5)Chins: BWx8 x2 13 April 2008 Squat: (275: 5x5) Dead: (320: 5x5) 14 April 2008 Bench: (210: 5x5) Military: (115x5; x3, 125x5, 135x5) Chins: BW x 10: x3 15 April 2008 Squat: (255x5, 275x5, 295x5, 315x5, 335x5) Power Clean: (140: 5x5) 16 April 2008 Bench: (190x5, 205x5, 220x5, 235x5, 250x2x2, 250, 225x5x4)Chins: BWx10x2 18 April 08 Squat: (225 lbsx5x2, 315x5x2, 335x5, 335x2) Incline: (135x5, 155x5, 165x5, 175x5, 185x5.) 19 April 08 Power Cleans & single Jerk: (135x5, 145x5, 155x5, 165x5, 175x5, 185x3) C&P: 135x5x5 Chins: BWx8 C2 Rower: 5 km 20 April 08 Bench: (230x5:x8) 22 April 08 Squat: (300x5:x3, 300x10, 315x5:x2) Incline: (190x5:x7) 24 April 08 Squat: (285x5, 305x5, 315x5, 325x5, 335x5) Bench: (230x5:x5) Press: (135x5:x5)
|
|
|
Post by Rehband on May 1, 2008 16:19:51 GMT -5
Feels great to be back Home in Manitoba: 01 May 2008
Power Snatch: 45kgx2:x7 Power clean/Push Jerk: 60x2:x6 Squat: 110x2, 120x2:x5 Bench: 70x8, 90x10, 100x5:x3
|
|
|
Post by Rehband on May 3, 2008 18:52:31 GMT -5
03 May 2008
Hang Power Snatch: 50kgx2:x6 Hang Power Clean: 50x2:x3, 65x2:x3 RDL: 105x2:x6 Bench: 100x2:x6 BW Chinsx12
|
|
|
Post by Rehband on May 5, 2008 11:34:12 GMT -5
05 May 2008
Snatch: (55kgx2, 60x2, 65x2, 70x2:x4) Power Cleans: (70x2, 75x2, 77.5x2:x4) Jerks from rack: (77.5x2, 85x2, 87.5x2, 90x2:x3) Front Squat: (90x2, 110x2, 120x2:x4) Chins: BW x15: x3 Bench: (100x3:x6)
|
|
|
Post by Rehband on May 7, 2008 11:39:52 GMT -5
07 May 2008
Snatch: (45kgx2, 50x2, 55x2, 60x2:x4) Power Clean : (60x2, 70x2, 80x2, 82.5x2:x4) Jerk fr Rack: (82.5x2, 85x2, 87.5x2, 90x2, 92.5x2, 95x2, 97.5x2, 100kgx2) Squat: (100x2, 110x2, 130x2, 140x2:x4) Bench: (100x2:x6) Chins: BWx10, BWx12.
|
|
|
Post by McLifter on May 9, 2008 12:30:54 GMT -5
That's quite a bit of work Al. How are you feeling after doing all of that at once? Nice effort by the way. Brock
|
|
|
Post by Rehband on May 9, 2008 21:21:04 GMT -5
09 May 2008 In Trenton Ontario today
Bench: (70x4, 100x4:x3, 105x4:x3, 110x4) Jerks fr Rack: (60x4:x4) Chins: BWx10
Thanks Brock. The jerks were the most difficult part of this workout (still had enough shoulder strength for benching). The other exercises were lighter weights and more CNS oriented (speed & technique) with very low reps. I felt OK during (and immediately after) the workout, but was tired that night and into the next day; today I feel fully recovered.
In summary: the workouts don't seem so bad when I stick to the percentages, but the recovery seems to take a while (especially when it involves travel, shift work, sleep disruptions, time zone changes, increased stress & irregular meals) .
|
|
|
Post by Rehband on May 12, 2008 12:54:16 GMT -5
12 May 2008
Power Snatch: (40x2, 50x2, 55x2, 60x2:x4) Clean: (60x2, 70x2, 80x2, 90x2:x4) Press: (60x2:x7) Front Squat: (90x2, 100x2, 110x2, 120x2, 130x2:x2, 130, 120x2) Bench: (100x2:x6)
|
|
|
Post by Rehband on May 14, 2008 20:50:47 GMT -5
14 May 2008
Snatch: (50kgx2, 60x2, 65x2, 70x2, 72.5x2, 75x2, 77.5x2) Push Press: (80kgx2: x7) RDL: (110x2: x4, 125x2: x4) Bench: (70x5, 100x5: x6)
|
|
|
Post by Rehband on May 17, 2008 15:27:34 GMT -5
17 May 2008 AM Snatch:50x2, 60x2, 65x2, 72.5, 77.5, 82.5, 85, 87.5 C&J: (90, 100, 105, 110, 112.5) Training Total (O-Lift):200.0 Kg PM Front Squat:60x2, 90x2, 110x2, 120x2, 130x2, 140x2,150 Bench: (70x2, 100x2:x6)
|
|
|
Post by Rehband on May 19, 2008 14:15:33 GMT -5
19 May 2008 Snatch: (40x6, 40x3, 50x2, 60, 70) C&J: (70,80,90) Squat: (80x2, 110x2, 150x2, 175x2:x4) Bench: (100x6:x6) Snatch Pull: (85x2:x4) Clean Pull: (115x2:x4)
|
|
|
Post by McLifter on May 19, 2008 20:04:59 GMT -5
Nice effort on the gym total Al. Things are looking good! Are you hitting the MWA for a contest before your next foray into the Powerlifting arena?
Brock
|
|
|
Post by Rehband on May 19, 2008 20:55:57 GMT -5
Thanks again Brock, It appears to be the end of the MWA season; going heavy for my own satisfaction (just like in powerlifting, I have very little luck with being available during meets). Maybe it will all change when I retire from the Forces. By the way, I have to say that judging from your training numbers, it looks like you're really ramping up the workload; have to put on the Tiger-Balm after reading your log. Cheers, Al
|
|
|
Post by Rehband on May 21, 2008 15:50:35 GMT -5
21 May 2008
Snatch: (40x2, 50x2, 60,70) C&J: (70,80,90) Squat: (150x2, 175,175, 150x5, 150x3, 150x2) Bench: (100x2:x2, 100x8)
|
|