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Post by McLifter on Mar 24, 2009 21:50:00 GMT -5
I'm feeling OK. A good day of rest yesterday helped. Tuesday Mar 24/09Cycle 5 min Stretch MP from Rack: 20 x 8 50 x 3 60 x 2 72.5 x 6 x 2; 2 x 3 60 x 3 x 8 Bench: 60 + doubled mini bands x 6 82.5 + db x 10 x 3 Bentover Rows: 82.5 x 5 102.5 x 5 122.5 x 5 142.5 x 5 152.5 x 2 x 5 {Tricep Pressdowns: 30 x 15, 50 x 3 x 15 {Weighted Crunches: 1 min set x 24, 35, 35 Rotator Cuff Exercises & stretch McLifter
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Post by McLifter on Mar 26, 2009 20:26:38 GMT -5
Thursday Mar 26/09
Cycle 5 min
Stretch & warm up
PC: 40 x 5 60 x 5 75 x 5 85 x 5 95 x 3 105 - No Did High pulls x 5
Semi Sumos: 80kg x 2 x 20
Rack Press: #6 Pin 80 x 3 100 x 3 110 x 2 #7 Pin 110 x 3 120 x 2 130 - no
Plate Raises: 20kg x 2 x 10
Front Pulldowns: 50kg x 2 x 20
Rotator Cuff Exercise & Stretch
Ball Crunches: 10kg x 80 reps
McLifter
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Post by McLifter on Apr 10, 2009 13:11:08 GMT -5
Saturday Apr 4/09 CPU Nationals Moose Jaw, SK 14:00 - 16:30So the meet report is on the General Forum. I'm listing some niggling details about my day here. Weigh ins went well. I had been under for the entire week so when I stepped on the scale at Noon I weighed in at 123kg. Next it was time to hydrate slowly and to get some food into the belly for lifting. Now, in spite of the fact that I felt well and ate and drank enough (or so it seemed) there was some shaking going on after I completed the final warm up. Overall, warm ups went well with nothing hurting and the form being spot on. I went up to a real easy 220 or 225 with full gear just to seat the suit and it was not a problem. However, I was sweating profusely and I was having some hand shaking going on which would seem to indicate a lower glycogen level. I heeded my lovely wife's advice and rested the 15 - 20 min until the start of lifting. Squat: 245 was nice and easy just as I had planned. 265 - I stood up with it and stepped back but I was shaking a bit and the right foot moved. I pulled the errant limb back into line and awaited the signal. When I got that I was able to descend and rise with the weight fairly well. I did think that the mid range of the squat was slow but it was good. Due to my feelings about 265 and my energy level I went to 270 instead of the 275 I had planned for. 270 - Came out of the rack better and set up strong. I received the signal and hit the hole and stayed there! I just had no jam! So, I asked the spotter's for help and put the squats away for the day. Bench: 155 - Easy and fast 165 - Almost as easy and fast as the first 172.5 - This was a discretion call as 5kg was too little of a jump and 10kg may have been too much. This went up well and I was 3/3 on the Bench. Deadlift: Warm ups went well and I was wearing the Titan Deadlift suit for the first time in a competition. 235 - It came up OK but I was not in the best of positions. 250 - This was started with a better position and I pulled it through to lockout. However, the left hamstring popped just prior to the lockout. So I had Otis apply some ART in the back room and put in my next call. 262.5 - This was to hit the goal total for the day. I gave it a shot but the weight was a little too much. When looking at the photos I was surprised that I got it up to just under the knees. My back was parallel with the floor at that point and that is not a good thing for pulling a max deadlift. Result - 687.5 and a 393 Wilks on a 7/9 day of lifting. This was probably my best total in at least three years maybe longer. Now I need to pack up the HHG and prepare for our move. McLifter
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Post by Ed on Apr 10, 2009 14:16:53 GMT -5
What kind of squat suit were you wearing? I have a 48 F6 if you want to give that a whirl I think you had a lot more in the bench that day and was very impressed with your ROM and the speed of your benches.
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Post by McLifter on Apr 10, 2009 19:45:05 GMT -5
My Squat suit was a Metal Viking V Squatter. Just purchased it to replace my older Titan Dual Quad Centurion which had served me well. The Benchshirt was a size 52 Titan F6. I know that Shaun was into a 46. I appreciate the compliments on the Bench. Nothing hurt on that day but the right shoulder sure was protesting on Sunday. I do need to work on my bench some more though. Perhaps an experiment on a test week would be in order in the future. Thanks again a heap for all of your help squeezing me into the gear. I really appreciate it Ed and it makes the contest a helluva lot easier when you have some strong hands to help out. PS - What kind of "Muffin" is Harv? Is he a Raisin Bran, a Cranberry Bran, perhaps a Cinnamon Crusty Muffin? The possibilities are endless ;D McLifter
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Post by Ed on Apr 11, 2009 9:57:05 GMT -5
It was my pleasure to lend a hand I actually learned quite a bit helping you and watching some others in the warm up room. It would be great if a bunch of us got together for a bench night or something. I'm sure the crusty banana muffin and the Ukrainian mafia would come for sure to.
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Post by McLifter on Apr 13, 2009 22:12:20 GMT -5
Friday April 10/09Stretch Neck work: Purple band x 2 x 10/side 10kg x 12 15 x 10 {Single leg ext: 12.5 x 3 x 15 {Incline DB Flyes: 15# x 3 x 15 Single leg curl: 5gk x 15 10kg x 2 x 10 KB Swings: 20kg x 3 x 8/side DB Press pyramid: 15#, 20#, 25#, 20#, 15# x 8 Ball Crunches: 10kg x 100 Stretch Monday Apr 13/09Cycle 10 min Single leg ext: 12.5 x 3 x 15 Stretch Squat: 20 x 3 x 5 60 x 5 80 100 120 x 5 130 x 5 Groin was sore on the right side so I stopped here. Not only that everything hurt!! Not the best way to feel when you return to training. MP: 20 x 8 60 x 3 72.5 x 5 x 2; 3 x 3 62.5 x 3 x 6 {Front Pulldowns: 50kg x 15, 75 x 2 x 15 {Ball Crunches: 10kg x 3 x 35 {Pullover: 10kg x 3 x 10 McLifter
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Post by thebruce on Apr 14, 2009 11:00:35 GMT -5
Congrats on yer total at the Nationals Brock. Nice to see all your hard work pay off. Just think soon we will be moving you to the sticks and then feasting on fresh fish. Howz the packin comin along???
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Post by McLifter on Apr 14, 2009 20:31:08 GMT -5
The packing is coming along. Mrs McLifter is getting more excited/worried depending on when you ask the question.
I'm looking forward to some fishun as we did not do as much this past winter. How is your training going this week? Are you feeling better after the adjustments from Jason?
McLifter
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Post by McLifter on Apr 15, 2009 19:56:30 GMT -5
Wednesday Apr 15/09
Cycle 10 min
KB C & P: 20kg x 3 x 8/side
Leg Complex: 5kg x 4 x 15 7.5kg x 4 x 15
Deads: 60 x 8 100 x 5 140 x 5 180 x 8 x 1 @ 30 sec rest
Standing Ab Crunches: 50kg x 2 min x 100 reps
McLifter
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Post by McLifter on Apr 17, 2009 21:06:43 GMT -5
Friday April 17/09
Walk da dawgs
Leg ext: 12.5 x 12, single leg - 12.5 x 3 x 15
Neck work: 10kg x 20, 15kg x 15 front & back Purple band - 20, 15/side
Stretch
Power C&P: 60 x 3 x 8
Bench: 60 x 10 70 x 10 80 x 2 x 6 feet up back flat
DB Row: 40# x 15 80# x 2 x 10
Ab Wheel: 3 x 8
Stretch
McLifter
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Post by McLifter on Apr 19, 2009 21:12:57 GMT -5
Sunday April 19/09I was feeling under the weather today. Headache, some nausea so I took it easy and had a lengthy nap this afternoon. After supper I joined Mrs McLifter in the gym and just got the blood pumping and moving about. Cycle 10 min Leg ext: 12.5 x 15, single leg - 12.5 x 3 x 15 Leg Curl: 12.5 x 15 17.5 x 2 x 15 Leg Complex: 7.5kg x 4 x 15 10 x 4 x 15 {DB flyes: 15# x 3 x 12 {DB press: 15# x 3 x 8 The right shoulder really moves differently when pressing DBs overhead. So, I really concentrated on maintaining the form here. Not pretty but the right shoulder has chronic problems and it hurts sometimes. Standing Band Crunches: Green band x 2 x 50 McLifter
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Post by McLifter on Apr 25, 2009 12:11:00 GMT -5
Thursday April 23/09
Cycle 5 min.
Leg ext: 12.5 x 20 Single leg ext: 12.5 x 3 x 15
Squat: 20 x 2 x 5 60 x 2 x 5 100 x 5 140 x 5 160 x 2 x 3
Deads: 100 x 3 140 x 3 185 x 8 x 1 @ 30sec rest
Ball Crunches: 10kg x 2 x 50
Friday April 24/09
Leg Curl: 12.5 x 3 x 15
Leg Complex: 10kg x 2 x 4 x 15
Stretch
Neck work: Purple band - 2 x 15/side 10kg x 15 20kg x 15 front and back
DB Bench: 25# x 5 30 x 5 35 x 5 40 x 6, 3 x 8
Ab Wheel: 3 x 10
McLifter
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Post by McLifter on Apr 26, 2009 22:13:59 GMT -5
Sunday April 26/09
Cycle 5 min.
Leg ext: 12.5 x 15, Single - 12.5 x 3 x 15
Stretch
Squat: 50 x 5 55 x 5 60 x 5 100 x 5 140 x 5 165 x 2 x 3 180
MP: 60 x 3 72.5 x 4 x 2; 4 x 3 62.5 x 2 x 6; 1 x 7
Landmine: 12.5 x 3 x 30
4 days until we take possession of the new place. Then the HHG will be moved to it's new location.
McLifter
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Post by thebruce on Apr 27, 2009 10:23:59 GMT -5
Nice workout buddy. What date and time are we the willing and owners of trucks mustering to your aid?
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