'09 A YEAR OF CHANGES - HHG GOES MOBILE

[thebruce]

Glad to see all your hard work paying off. Good stuff a 700 pound total would look good on you.BBBBBBB

[McLifter]

700kg ;D

McLifter

[thebruce]

I knew thats what you meant I am just old enough to only think in the imperial system. B

[Rehband]

Well Bruce,
There are days when I would be happy with a 700lb total, but 1543.22 lbs is quite a respectable goal.
Cheers,
Al

[McLifter]

Wednesday Mar 4/09

Cycle 10 min

Stretch and warm up

MP from Rack: 20 x 8
50 x 5
65 x 2 x 2; 6 x 3
60 x 2 x 6; 1 x 7

Bench: 60 + chains x 5
80 + chains x 10 x 3 @ 60 sec rest

2" DB Rows: 45kg x 4 x 6

Face Pulls: 20kg x 3 x 15

Weighted Crunches: 45kg x 100

I took yesterday off due to a rough headache. Slept most of the evening. Today was a little better.

McLifter

[McLifter]

Thursday Mar 5/09

Stretch

PC: 40 x 5
60 x 5
70 x 5
80 x 3
90 x 3
100 x 1

Deads off Blocks: 100 x 5
140 x 3
172.5 x 12 x 1 @ 30 sec rest

Rack Pulls #3 pin: 190 x 3
210 x 3
230 x 3 with a 10 sec hold at the top
250 x 2 with a 5 sec hold

Landmine: 15kg x 3 x 20


Friday Mar 6/09

Core Blaster: 24kg x 3 x 15

Stretch & warm up

MP from Rack: 20 x 8
50 x 5
65 x 1 x 2; 7 x 3
60 x 1 x 6; 2 x 7

2" Bar Bench: 60 x 5
80 x 5
100 x 5
120 x 1, 3 I got pinned on the first set. So, after a break and getting after myself I was able to get three.
140 NO Jam for this one it was disappointing All of these were paused.

#4 Board Press: 140 x 3
160 x 2
170 I paused these as well but I was outta gas at this point.

Bentover Rows: 130 x 2 x 5 Realized that I should stop before something bad happened so that was it for the night. Three workouts in a row was too much for me this time around.

McLifter

[McLifter]

Sunday Mar 8/09

Cycle 5 min.

Stretch & warm up

Squat: 4 x 5 Bodyweight
80 x 5
Added the box - 80 x 3
100 x 3
130 x 2
140 x 12 x 2 @ 55 sec rest

Suit bottoms, belt and knee wraps
180 x 3
210 x 2
230 this is to help me to get used to the new gear. Straps were down but this went easily.

Standing Ab Crunches: 55kg x 60

Calf Raises: 2 x 20

Cycle x 10 min.

McLifter

[McLifter]

Tuesday March 10/09

Cycle 10 min

Stretch & warm up

MP from Rack: 20 x 8
50 x 5
65 x 8 x 3
30 x 3 x 7

Bench: 60 + Chains x 5
80 + chains x 10 x 3 @ 55 sec rest

2" DB Rows: 50 kg x 4 x 6

{Face Pulls: 20kg x 3 x 20
{Tricep Pressdowns: 20kg x 2 x 8, 1 x 10

Ball Crunches: 10kg x 100

Rotator Cuff Exercises & stretch

McLifter

[thebruce]

man quiet the marathon buddy and with some serious weight.Did you recover OK???
I am thinkin about some end of season ice fishin got 5 days of holidays to use before April so gotta go fishin.

[thebruce]

quite the marathon dang!!!!

[McLifter]

Yeah it was a long week last week. Things aren't too bad this week but still I'm starting to feel beat up so I think I will back off a bit.

Thursday March 12/09

Stretch

Reverse Hypers: 10 x 12
15kg x 3 x 10

PC: 40 x 5
62.5 x 5
72.5 x 5
82.5 x 3
92.5 x 3
102.5 x 2 x 1

Deads off Blocks: 102.5 x 5
145 x 3
185 x 10 x 1 @ 30 sec rest

WSGM: 60 x 10
100 x 10
120 x 5

Landmine: 17.5kg x 3 x 20

stretch


Friday March 13/09

Core Blaster: 29kg x 3 x 15

stretch

MP from Rack: 20 x 10
50 x 3
60
72.5 x 8 x 2
60 x 2 x 7; 1 x 8

2" Bar Bench: 60 x 8
100 x 3
120 x 3
140 NO
140 off #2 Boards x 3

Rack Press: To work the lack of strength off of the chest...
100 x 3
110 x 3
120 x 2

Bentover Rows: 100 x 8
140 x 5
145 x 5
150 x 5

Rotator Cuff Exercises & stretch

McLifter

[McLifter]

Sunday March 15/09

Cycle 10 min

Stretch

Squat: 20 x 2 x 5
60 x 5
72.5 x 3
85
Added the Box - 105 x 2
130
100+ doubled mini bands x 2
130 + doubled mini bands x 12 x 2 @ 50 sec rest

Took out the box and put on the suit bottoms, knee wraps and belt - 180 x 3
220
240

Standing Ab Crunches: 55kg x 2 min x 110 reps for a new PB by a long shot... ;D

I didn't feel like squatting today. We were running errands and everything felt sore, achy and tired. However, after warming up and helping Mrs McLifter get into her suit and her benchshirt for her training session everything went rather well!

McLifter

[McLifter]

Wednesday Mar 18/09

Stretch & warm up

MP from Rack: 20 x 8
50 x 3
60
72.5 x 7 x 2; 1 x 3
60 x 1 x 7; 2 x 8

Bench: 60 + doubled mini bands x 6
80 + doubled mini bands x 10 x 3 @ 50 sec rest

Front Pulldowns: 55kg x 15
80kg x 3 x 12

Tate Press: 15# x 12
25# x 15
30# x 2 x 15

Weighted Crunches: 45kg x 75

Rotator Cuff Ex & stretch

McLifter

[McLifter]

Friday Mar 20/09

Reverse Hypers: 2 x 20

Stretch

PC: 40 x 5
60 x 5
72.5 x 5
85 x 3
95 x 3
102.5 x 2

Deads off Blocks: 102.5 x 5
145 x 3
180 x 3
197.5 x 8 x 1 @ 30 sec. Had the deadlift suit on here but bottoms only as I couldn't reach the bar with the straps up.
197.5 x 2 x 1 Straps up and a belt to see how my body position was and to determine if I will use the suit at the contest. It went well but getting a full chest of air is still not possible.

Ball Crunches: 10kg x 100


Saturday Mar 21/09

We had a special guest at the HHG today. "The Bruce" came over to test out his bench so I convinced him to squeeze me into my Bench shirt. All went well with not injuries.

Stretch & warm up

KB Swings: 20kg x 3 x 8/side

Bench: 60 x 9
80 x 3
100 x 3
120 x 2
140 NO! I felt something in the shoulder when I started the press here so I stopped and put on the shirt. It looks like the raw strength is down right now but healthy shoulders etc. is what I need for the competition.

Shirt - 150 #2 Board x 2
160 x 2
170 to one board
180 No. I quit things here and finished up with abs

Band Pressdowns: purple x 20
Green x 2 x 20

Standing Band Crunches: 75 reps with Green band



Sunday Mar 22/09

Cycle 10 min

Stretch

Squat: 5
20 + purple bands x 2 x 5
60 + Doubled Minis x 3
Added the Box - 60 + DM x 2
100 + DM x 2
135 + DM x 10 x 2 @ 45 sec rest

Rack Walk outs: 108 x 10 sec
220 x 10 sec added the belt here
260 x 10 sec
290 x 10 sec

Landmine: 22.5kg x 3 x 20

That's it for the past three days. Things are shaping up fairly well.

McLifter

[thebruce]

Three in a row and all pretty heavy.Good stuff man!!!
How you feelin today??