|
Post by McLifter on Feb 19, 2009 22:13:30 GMT -5
The cold was a little worse last night. Today it slowed me down a bit but I worked out anyway. Bands are our frends Thursday Feb 19/09KB swings: 20kg x 3 x 8/side to warm up with Stretch PC: 60 x 5 70 x 5 80 x 5 90 x 4, 3, 3 RDL: 90 x 5 120 x 5 132.5 x 5 145 x 5 160 x 5 {Band Assist Chins: 8, 8, 7, 7, 6 {Calf Raises: 4 x 10 {Reverse Hyper: 10kg x 4 x 15 {Lying leg Raises: 4 x 15 McLifter
|
|
|
Post by thebruce on Feb 20, 2009 13:35:57 GMT -5
Yep especially bands like the Foo Fighters or any other edgy hard motivatin tunes. (I know you mean rubber bands but I'm not into rubber I'm into metal man) RDL? regular dead lift???
|
|
|
Post by McLifter on Feb 21, 2009 9:58:30 GMT -5
"I AM IRON B-AND" followed by heavy musical interlude by Geezer Butler.......... RDL = Romanian Deadlifts asp.elitefts.com/qa/default.asp?qid=14927&tid=102Friday Feb 20/09Cycle 10 min. Stretch MP from Rack: 20 x 8 50 x 5 65 x 3 x 2; 5 x 3 60 x 3 x 6 Reverse Band Bench: Green Band 60 x 5 100 x 5 140 x 3 160 x 3 170 x 1 failed on second Added the doubled minis 170 x 3 180 x 3 190 x 3 Bentover Rows: 100 x 5 145 x 2 x 5 147.5 x 2 x 5 Standing Ab Crunches: 50kg x 2 min x 93 reps The shoulders really felt tired after this. I guess I'm not as strong as in the past because the last time I did the green bands I made it to 190. This time I wanted the reps so I added the doubled minis and it took a lot more weight off the bar which allowed some more reps at the heavier weight. Testing next week. McLifter
|
|
|
Post by McLifter on Feb 22, 2009 17:40:14 GMT -5
Sunday Feb 22/09
Just some stuff to get the blood pumping and to stretch things out today. Testing later on in the week.
Stair Stepper x 2 min.
Cycle x 10 min.
Stretch
Leg Ext: 12.5kg x 15, Single - 12.5 x 3 x 15
Leg Curl: 12.5 x 3 x 15
More stretching
Squat with the bar (20kg) didn't count the sets. Just to loosen up and to be able to hit depth in a good position.
Ball Crunches: 10kg x 100
McLifter
|
|
|
Post by thebruce on Feb 23, 2009 12:39:50 GMT -5
May be the MP took a little off the BP?? Good luck with the testing. Full GEAR? Need a hand???
|
|
|
Post by McLifter on Feb 24, 2009 22:36:21 GMT -5
Started the test week last night. I've had to move things around since I have a lot going on this week. I tested the Deadlift last night and on Thursday I will squat and Bench.
Monday Feb 23/09
KB Swings: 20kg x 3 x 8/side
Stretch
PC: 60 x 2 x 5
Deads: 120 x 5 160 x 3 205 225
245 245
I missed the first try at 245. My arse came up first and I pulled it to the knees but put it down since I had lost all acceleration. ON the second try I felt the attempt was moving slow but I was in a better position and it came up slow and steady. The missus said it looked strong and OK. So, the strength isn't bad but I want more speed off of the floor and I want this weight to feel easier.
Hey Bruce! The Wolverine has pledged his assistance on Thursday. I will be starting early so I am ready for him as I need to be done by 18:15 as I have a massage booked at 18:30. If you were in town and at my end of it the help would be welcome but don't make a special trip.
McLifter
|
|
|
Post by thebruce on Feb 25, 2009 10:30:39 GMT -5
Good stuff on the DL. Good luck on thursday I would love to see it happen and help out but if you have wolvy you are in the best of hands. So I will wait to read about it.
|
|
|
Post by Wolverine on Feb 25, 2009 14:01:03 GMT -5
"The best of hands"?
More like "tired, old, arthritic hands". I'll do my best, but I'm not as young as I used to be.
Wolverine
|
|
|
Post by McLifter on Feb 27, 2009 8:54:11 GMT -5
Thursday Feb 26/09
SQUAT TEST
Stretch & warm up
Squat: 20 x 2 x 5 60 x 5 65 x 5 105 x 3 165 x 2
The Suit, belt and knee wraps were added for the next ones Suit bottoms only for 205
225 Straps up but I was only able to go to 1/4 depth with the tightness of the suit. This was the first time with the straps up and weight on my back.
245 - Wolverine said I was, "a little high" on this one. 1" above parallel. However, the weight was not hard.
265 - YES! Although as the Wolverine stated I didn't get this one on talent. It came up easy enough but I felt like my eyeballs were going to POP out of my head. I had to end things there as I had a masseuse waiting so I couldn't get into the shirt to do the benching as I had intended.
Thanks to Wolverine for pulling the straps and the encouragement. It helps to have someone there that knows what is what.
McLifter
|
|
|
Post by Wolverine on Feb 27, 2009 9:21:37 GMT -5
Well, to say there was no "talent" was a bit of a "faux pas" on my part. You don't walk into the gym (especially HHG) and squat 265 with "no talent".
I think a more accurate representation of what occured would be that when you combine the facts that it's the first time in the suit with the straps up (and that's in a long time), not have had that much weight on your back in a long time, nursing a bit of a knee tweek, having only planned to go to 250 (and finding out that would not be enough weight - man, that's a tight suit), and not to mention that the suit you wore yesterday is a bit of a high cut, and not the low cut your used to (and hence, "no air")..........that's a few things to overcome.
Yet, it was a suprizingly easy rep. Personally, it looked like something in between an openner and a second attempt.
I suppose, in truth, your, so called, "lack of talent" (geez, I sound like and ass) arises in your lack of confidence in your ability to move huge amounts of weight in the squat.
Trust me, for those of you who are reading this post, at 265, he dragged me down there to pull up the straps............and that's it.........there was no spot required.........I stood in there behind him, but I could have gone and sat on the bench and counted reps.
Wolverine
|
|
|
Post by thebruce on Feb 27, 2009 10:29:41 GMT -5
265 way to go big guy!!!!! More to follow I am sure.
|
|
|
Post by McLifter on Feb 28, 2009 0:07:47 GMT -5
Thanks for the kinds words Bruce & Bruce. I still needed assistance as you saw from the effort it took to get those straps up. So, tonight I sucked it up and tested the bench. I put the shirt on myself with a little help from Mrs McLifter. Her hands and grip are not the best these days but we were able to get the shirt on to fit relatively well. Friday Feb 27/09Cycle 10 min. Stretch & warm up Bench: 20 x 12 20 + Green Band x 8 60 x 8 100 x 3 Added the shirt just to see if I could get it on .........140 for a partial! I was no where near my chest on this one. Just too light. 150 165 Easily ;D 170 I think that the shirt was jacked up too much for this last one as I had to deflate myself to touch and then I had nothing off of the chest. 5kg shouldn't have made that much of a difference given the ease of the 165. However, that was the goal for the night. Plate raises: 20kg x 12, 10 Standing Ab Crunches: 50kg x 2 min. x 103 reps So here is the tally for TEST WEEK - Squat - 265 Bench - 165 Deadlift - 245Total = 675 My total in June was 640 So, I'm looking for something close to or over 700 for Nationals. McLifter
|
|
|
Post by Wolverine on Feb 28, 2009 10:43:15 GMT -5
McLifter
That's incredible.........According to the workout log..........Mrs. McLifter helped you put on your shirt, and then you "road the bike for 10 minutes", and then stretched.
That must have been tricky........and fun to watch.
All kidding aside......that's a preety reasonable week.
Congrats
Wolverine.
|
|
|
Post by McLifter on Feb 28, 2009 16:10:34 GMT -5
:PYeah! It was hard holding onto the handlebars when I wuz in da shurt. But I found that if I pulled it up over my head I could touch the speedo to my chest and gain an extra 5mph!! ;D
Thanks for the encouragement buddy! As "The Bruce" asked on another thread, how about posting your workouts for others to learn?
McLifter
|
|
|
Post by McLifter on Mar 1, 2009 23:02:39 GMT -5
Sunday March 1/09
Cycle 10 min.
Stretch & warm up
Squat: 20 x 2 x 5 Add Box - 60 x 5 100 x 5 130 x 2 137.5 x 12 x 2 @ 60 sec rest
Manta Ray Box Squat: 100 x 2 x 10
NSGM: 100 x 5 130 x 5 150 x 5
Ball Crunches: 10kg x 100
Calf Raises: 3 x 15
McLifter
|
|