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Post by thebruce on Aug 11, 2009 13:19:39 GMT -5
Can you do the lower percentages and still get where you wanna go?? 180 July 20 no knee problem?? I am havin a heck of a time with my knees too. My knees will allow 1 WO a week with some squattin or DL with some weight when I do 2 the knees are hurtin. Although I have gotten away with one gym WO and 1 TD WO in the same week. The difference in intensity and volume being the key to the knee(oh oh it rhymes). Anyway hopr you find the pattern that continues your progression. NOW 2 WORDS TOOTH LAKE.
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Post by McLifter on Aug 11, 2009 21:19:26 GMT -5
Dropping the weights may be just what I have to do if I can't manage the current scheme. It all depends on the body as you know. Re - [glow=red,2,300] TOOTH LAKE[/glow] MY CANOE OR YOURS? Tuesday Aug 11/09Stretch & warm up Cycle for 5 min to get da juices flowing Neck work: Purple band x 15, Purple + Mini x 15/side 17.5kg x 15, 22.5kg x 12 front & back Bench: 20 x 10 60 x 5 80 x 5 105 x 5 112.5 x 5 117.5 x 3; 2 Got the third one but failed on the fourth rep so I took a brief interlude, sipped some water and did to slow but steady presses to get the five reps. {Band Assist Chins: Purple band //grip x 4 x 5 {Dips 3 x 8 Rotator Cuff Exercises & stretch McLifter
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Post by thebruce on Aug 12, 2009 9:28:42 GMT -5
How would you like to drag my boat in there??? Do you think it is possible with the mighty Ranger??? If not then yer canoe is the better of the 2. If we want to use the brigden then mink or sausage just cause tooth can blow up and the higher volume of the Bluewater is safer.
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Post by McLifter on Aug 14, 2009 21:29:32 GMT -5
Friday Aug 14/09I gave myself an extra day of rest since I was feeling beat up from squatting on Monday still. Stretch & warm up Neck Work: Purple band x 15, Purple + mini x 15/side 20kg x 2 x 15 front & back C&P: 20 x 8 40 x 5 60 x 5 70 x 5 75 x 5 80 x 5 Sumo Deads: 80 x 5 120 x 5 160 180 x 5 190 x 5 This was a PB with Sumo I believe. My grip on the right hand was giving up even with the double overhand hook grip so I looked to the straps for the next set. 202.5 x 5 - couldn't pull it sumo so I did a set of two conventional which felt lousy; after a brief break and a pep talk (under a min) I pulled it for three to get the reps for the day without straps but an offset grip. Pullthroughs: 60kg x 3 x 10 Ab Wheel: 3 x 10 Stretch So, good news and the usual news for my dead. The Sumo deads are feeling better but the heavier weights is still nailed to the floor. Grip issues haven't miraculously cured themselves so more work is in order for da grip. McLifter Bruce, with this rain do you think dragging a boat down that trail is possible?
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Post by thebruce on Aug 17, 2009 12:03:02 GMT -5
I guess not the couple of wet holes may be impassable with a boat trailer we could always go walkit first not good then off to black or shoe lake we go?? As for the deads yer progressin man and thats great.
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Post by McLifter on Aug 17, 2009 21:15:25 GMT -5
That sounds like a good plan. Besides, fishing Black or Shoe will be similar to fishing Tooth.
Thanks for the encouragement on the Deads. I'm feeling somewhat beat up and tired so I need to up my rest aka sleep time and take in a little more protein.
Monday Aug 17/09
Stretch and warm up
OH Squat: 20 x 2 x 5 40 x 5 60 x 5 67.5 x 5 75 x 5
Squat: 75 x 5 125 x 5 150 x 3 170 x 3 180 x 3 190 x 3 I added knee wraps for this set to keep the ol' patella from shooting across the room. Weights felt good today.
WSGM: 100 x 5 125 x 5 145 x 5
Single leg ext: 11.25 x 2 x 20 Leg Curl: 12.5 x 2 x 20
Standing Ab Crunches: 60kg x 65
More stretching. The left hamstring is tighter than the right side. At least several inches less ROM while lying on my back and stretching with the bands. This is the one that was injured in '06. Thank goodness for that "Evil Foam Roller".
McLifter
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Post by Rehband on Aug 19, 2009 13:14:44 GMT -5
Some righteous squats there Sir (warming up with a 75kg OHS is not bad either).
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Post by McLifter on Aug 20, 2009 21:19:42 GMT -5
Thanks Al. I wish it was as easy to complete the reps as it is to document them after the fact. Late entry for Tuesday Aug 18/09Stretch & warm up Neck work: Purple band x 4 x 20 side front & back Bench: 60 x 2 x 8 80 x 5 100 110 x 3 117.5 x 3 125 x 3 2"DB Rows: 35kg x 4 x 6 Rotator Cuff Exercises & stretch Ball Crunches: 10kg x 75 Thursday Aug 20/09Stretch & warm up Neck work: Purple band x 10, Purple + mini x 10/side 20kg x 10 25kg x 10 front & back C&P: 20 x 8 40 x 5 60 x 5 70 75 x 3 80 x 3 82.5 x 3 Sumo Deads: 82.5 x 5 125 x 5 160 x 2 190 x 3 202.5 x 3 Conventional 215 x 2 Slight "POP" on the right side so I stopped there Standing Ab Crunches: 2 min. x 60kg x 90 reps Stretching and foam roller McLifter
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Post by thebruce on Aug 21, 2009 10:35:55 GMT -5
Weights are still movin up good job man. I like your C&P as well.
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Post by McLifter on Aug 31, 2009 22:39:20 GMT -5
Monday Aug 31/09So, another year older, deeper in debt and it appears weaker too... Stretch and warm up Neck work: Purple band x 4 x 10 around the horn with a set of 10 at each of the points. Purple + Mini x 4 x 10 OH Squat: 20 x 2 x 5 40 x 5 60 x 5 65 x 5 70 x 3 75 x 3 Squat: 75 x 5 120 x 5 140 x 3 160 x 5 180 x 3 200 - Which was a real grinder. I still have no mid range zip which is something that I used to have in spades. The only answer is the style of training (not to mention age). So when I'm finished with this round of the 531 next week it is back to what has worked for me which is speed training and box squats. WSGM: 105 x 5 125 x 5 147.5 x 2 x 3 Standing ab crunches: 2 min x 60kg x 98 reps I took a week off due to holidays and the need to recoup. The strength felt good today as did the knees. I didn't use knee wraps for any of the squats this week. The main issue was the speed of the 200kg. Ahhh live and learn, and learn again.... McLifter
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Post by McLifter on Sept 1, 2009 21:26:14 GMT -5
Tuesday Sept 1/09Stretch & warm up KB swings: 20kg x 3 x 8/side Bench: 20 x 8 60 x 8 80 x 5 105 x 5 117.5 x 3 132.5 100 x 8 2"DB Rows: 37.5kg x 6, 5 added straps since grip was slipping for 2 x 8 Rope Tricep Pressdown: 40kg x 3 x 10 Rotator Cuff Exercises & stretch Weighted Crunches: 45kg x 2 x 50 McLifter
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Post by McLifter on Sept 3, 2009 21:21:44 GMT -5
Thursday Sep 3/09
Neck work: Purple band x 2 x 15/side 20kg x 2 x 15 front and back
Stretch & warm up
C&P: 20 x 8 40 x 5 60 x 5 70 x 5 80 x 3 87.5
Sumo Deads: 87.5 x 5 130 x 5 160 x 5 ;D 180 x 5 202.5 x 3 Switched to Conventional 227.5
Rack Pulls: 180 x 3 220 x 3 250 x 2 x 2 Second set was with straps
Ab Wheel: 3 x 8
A good session today, much better than I thought it might go.
McLifter ;D
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Post by McLifter on Sept 7, 2009 20:51:35 GMT -5
Monday Sep 7/09Drag: 65kg x 2 x 2min front 65kg x 2 x 100 steps backwards Reverse Hypers: 15 5kg x 10 10kg x 10 OH Squat: 20 x 2 x 5 40 x 5 60 x 5 70 x 5 Squat: 70 x 5 100 x 5 12705 x 5 137.5 x 5 147.5 x 5 Bench GM: 60 x 8 80 x 8 90 x 8 Windmills: 15# x 8 20# x 8 25# x 8/side A decent workout for a deload week. McLifter
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Post by McLifter on Sept 8, 2009 21:35:10 GMT -5
Tuesday Sep 8/09Stretch & warm up KB C&P: 20kg x 2 x 8 Neck work: Green Band x 2 x 5 all four corners of da Mellon Bench: 20 x 8 60 x 5 82.5 x 5 90 x 5 97.5 x 5 All sets of 5 were paused. Yes, every rep. Bentover Rows: 97.5 x 4 x 5 Seated Parallel Grip Rows: 60 x 12 100 x 2 x 12 Tate Press: 20# x 12 30# x 2 x 12 HLR: 3 x 15 DB Hold: 25#DB Right: 15:43 Left: 34.15 23.08 33.90 23.47 26.1 61.98 94.15 As you can see there is a significant difference in the strength of the Right (albeit my dominant hand) and my left. More work to follow. Who knows? If I can be consistent with some grip work I might even get stronger. McLifter
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Post by thebruce on Sept 9, 2009 12:08:36 GMT -5
What is the difference between pink and purple?? GRIP Any way keep up the good work buddy. I am guessing the weight in the presses was light for you so you blasted them up pretty hard??
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