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Post by McLifter on Jan 11, 2009 17:57:03 GMT -5
In keeping with my previous trend it is a New Year so I'm starting a new workout log. I did have a squat, overhead press session on the beach in Mexico with an axle that the hotel used to move the Catamaran from the beach to the water but it wasn't anything major, just something to keep the blood moving and things loose. We did a lot of walking and some swimming. Holidaze are GREAT!
This is the first phase to get ready for Nationals. I will do some further conditioning work before getting into the first 4 week training cycle.
Sunday Jan 11/09
Skip: 2 x 1min.
Leg ext: 12.5kg x 20 Single leg ext: 12.5 x 15 15 x 15 17.5 x 15
Reverse Hypers: 10kg x 12, 14, 16
OH Squat: 20 x 2 x 5 40 x 5 50 x 5 60 x 5 70 x 5
Manta Ray Squat: 70 x 5 90 x 5 110 x 5 130 x 5 150 x 3
{Pullthroughs: 20kg x 15, 40kg x 2 x 15 {Standing Ab Crunches: 40kg x 3 x 30
Leg Adductor & Abductor: 5kg x 2 x 15/leg
McLifter
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Post by thebruce on Jan 12, 2009 13:31:58 GMT -5
Lavar los manos con frequencia? Nice squat work buddy. How hard are those pull throughs on your back??
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Post by McLifter on Jan 13, 2009 21:48:01 GMT -5
The pullthroughs do not affect my back at all. When I am doing them properly I can really feel the hamstrings. It is a great exercise to flush and pump some blood into the posterior chain.
Tuesday Jan 13/09
Leg complex: 5kg x 15
Stretch
Neck work: Purple band x 2 x 15/side 10kg x 12 20kg x 10 30kg x 5
Band Assist Chins: 5 x 5
MP from Rack: 60 x 5 x 2; 3 x 3 50 x 3 x 7
Bench: 80 x 8 x 3 @ 50 sec rest
{Tricep Pressdowns: 35kg x 4 x 15 {HLR: 4 x 15
McLifter
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Post by Ed on Jan 13, 2009 23:12:17 GMT -5
Glad to hear that you are going to the Nationals. Do you use jump stretch bands for your band work? I'm still looking at getting some bands but don't know if I should get the iron woody's or the jump stretch ones.
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Post by McLifter on Jan 14, 2009 15:56:54 GMT -5
I have the jump stretch bands and they work quite well. I've used them for bench and squat training as well as various other exercises and stretches. They are well worth the $$$. McLifter
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Post by McLifter on Jan 15, 2009 22:26:17 GMT -5
Wednesday Jan 14/09
Leg complex: 5kg x 1 x 15/leg
Leg Ext: 12.5kg x 20 Single leg ext: 12.5 x 15 17.5 x 15 20 x 15
Leg Curl: 12.5 x 20 Single leg curl: 5 x 15 7.5 x 2 x 15
Suitcase Dead and hold: 60kg x 3 x 10sec
{Landmine: 20kg x 3 x 20 {Calf Raises: 3 x 15
Incline Flyes: 15# x 3 x 10
DB Curls: 15# x 15
Thursday Jan 15/09
Stretch
Skip: 2 x 1 min
PC: 40 x 5 60 x 2 x 5 70 x 2 x 5
Snatch Grip Deadlift (SGDL): 70 x 8 100 x 8 140 x 8 180 x 5 180 x 3 x 1 various stances and grips
NSGM: 100 x 8 110 x 8 120 x 8
Ball Crunches: 10kg x 3 x 30
McLifter
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Post by McLifter on Jan 17, 2009 11:16:23 GMT -5
Friday Jan 16/09
Skip: 2 x 1 min
Stretch
MP from Rack: 20 x 8 40 x 5 60 x 4 x 2; 4 x 3 50 x 2 x 7; 1 x 8
#3Board Press: 110 x 5 130 x 5 140 x 3 150 x 2 x 2
CGBP: 110 x 2 x 1 I wanted to do reps here and this was too heavy to hit the rep range I was going for. 80 x 12, 10
Dips: 2 x 5 My triceps were fried so I went to band presses to flush things out.
Band Pressdown: Purple x 3 x 20
Standing Ab Crunches: 45kg x 2 min. x 94 reps
McLifter
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Post by McLifter on Jan 19, 2009 9:18:35 GMT -5
Sunday Jan 18/09
Skip: 2 x 1 min.
Stretch
OH Squat: 20 x 2 x 5 50 x 5 60 x 5 70 x 2 x 5
Manta Ray Squat: 70 x 5 90 x 5 115 x 5 135 x 5 155 x 5
{Pullthroughs: 45kg x 3 x 15 {Standing Ab Crunches: 45 x 3 x 30
A good workout today. The legs, knees etc. felt good and the supersetting of the pullthroughs and the abs really got the blood pumping.
Is anyone watching the World's Strongest Man on TSN? They have finally started broadcasting the qualifying rounds. So far Group I and II have been shown and the first three events of Group III. Really tough stuff this year. The weights are heavier and it really seems challenging to the competitors. Rather humbling when you've tried some of the events and see how hard it is at the top level.
McLifter
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Post by McLifter on Jan 22, 2009 21:52:45 GMT -5
Wednesday Jan 21/09Leg Ext: 12.5kg x 15 Single leg ext: 12.5 x 15 17.5 x 15 22.5 x 15 Skip: 2 x 1 min Stretch MP from Rack: 20 x 8 40 x 5 60 x 3 x 2; 5 x 3 50 x 1 x 7; 2 x 8 Bench: 80 x 8 x 3 @ 45 sec rest Band Assist Chins: 5 x 5 {Tricep Pressdowns: 37.5 x 11, 3 x 15 {HLR: 4 x 16 Rotator Cuff Ex & stretch Thursday Jan 22/09Neck work: Purple band x 2 x 15/side 15kg x 15 25kg x 10 front and back Stretch KB swings: 20kg x 2 x 10/side PC: 40 x 5 60 x 5 70 x 5 80 x 5 Sumo Deads off Blocks: 80 x 5 120 x 5 157.5 x 6 x 2 NSGM: 100 x 8 115 x 8 125 x 8 Ball Crunches: 10kg x 2 x 50 McLifter
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Post by thebruce on Jan 23, 2009 12:02:04 GMT -5
How did the SUMOS feel?? Good WO man.
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Post by McLifter on Jan 24, 2009 1:00:57 GMT -5
The Sumos felt good. Especially the last set where it seemed I finally was able to get some good leg drive and follow through with my hips rather than grinding our the weight.
Friday Jan 23/09
Stretch and warm up
KB swings: 20kg x 2 x 8/side
MP From Rack: 20 x 8, 10 40 x 5 60 x 2 x 2; 6 x 3 50 x 3 x 8
#3 Board Press: 60 x 8 110 x 3 135 x 3 145 x 3 155 x 3 x 2
KB windmill: 20kg x 2 x 5/side a rather humbling exercise for the core that I saw on T-Nation this week.
McLifter
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Post by Ed on Jan 24, 2009 12:32:07 GMT -5
Nice workouts Brock. I'll have to try the KB thing one of these days it sounds interesting. I told Harv about the shoulder warm up technique that you showed me before and he was going to ask you about it, I couldn't remember all the steps but it works great.
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Post by McLifter on Jan 24, 2009 13:59:59 GMT -5
Thanks Ed. I need to get my overall strength up while maintaining an injury free body (don't we all).
That warm up is a good one and was taught to me by a masseuse who had been working on the Canadian Women's Olympic Volleyball Team. It gets things mobile and loose which is how you want it to start lifting.
McLifter
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Post by McLifter on Jan 26, 2009 18:59:35 GMT -5
Sunday Jan 25/09Leg ext: 12.5 x 20 Single leg ext: 12.5 x 15 17.5 x 15, 20 KB Swings: 20 x 3 x 10/side OH Squat: 20 x 2 x 5 50 x 5 60 x 5 70 x 2 x 5 Manta Ray Squat: 85 x 5 120 x 5 140 x 5 160 x 5 180 {Pullthroughs: 45 x 3 x 15 {Standing Ab Crunches: 45 x 3 x 30 McLifter
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Post by McLifter on Jan 27, 2009 23:13:28 GMT -5
Tuesday Jan 27/09
Skip: 2 x 1 min. This is getting easier!
Stretch
MP from Rack: 20 x 8, 5 40 x 5 60 x 1 x 2; 7 x 3 55 x 3 x 6
Bench: 60 x 5 80 x 8 x 3 @ 45 sec rest
Band Assist Chins: Green 2 x 6; 3 x 5
{Tricep Pressdowns: 50 x 12, 2 x 10 {HLR: 2 x 16, 15
McLifter
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