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Post by McLifter on Jan 2, 2010 1:05:59 GMT -5
A New Year and thus, a new log.... Fri Jan 1/10Stretch & warm up PC: 45 x 5 55 x 5 60 x 5 70 x 5 75 x 3 80 x 3 85 x 3 90 x 3 Deads: 90 x 5 120 x 5 160 x 3 190 x 8 x 1 @ 30 sec rest MP from Rack: 60 x 8 x 3 57.5 x 2 x 6; 1 x 7 Then we went for a short X Country Ski. That was on top of splitting some wood earlier in the morning. A fine but bone chilling day here in Wintertoba. ;D McLifter
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Post by McLifter on Jan 4, 2010 23:05:25 GMT -5
Monday Jan 4/10Stretch & warm up Reverse Hypers: 15 10kg x 12 15kg x 2 x 10 Squat: BW x 10 Manta Ray Squats: 20 x 5 added Purple Bands for all of the remaining sets - x 5 + Box - 60 x 5 85 x 2 100 x 2 125 x 2. 135 x 6 x 2 @ 45 sec rest... This was different since I was using the Manta Ray and a narrower stance. I was more upright and the explosion was good compared to slightly more weight, different stance and no bands last week. Pullthroughs: 50kg x 4 x 8 Plate Walks: 20kg x 3 x 100 steps Interesting how this taxes the core walking around holding a weight overhead. Ball Crunches: 50 McLifter
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Post by McLifter on Jan 6, 2010 21:05:01 GMT -5
Tuesday Jan 5/10Stretch & warm up MP from rack: 20 x 6 back and front 40 x 5 65 x 8 x 2 57.5 x 1 x 6; 2 x 7 Bench: 57.5 + doubled minis x 6 85 + db x 8 x 3 @ 60 sec rest Front Pulldowns: 50kg x 15 75kg x 2 x 12 {Face Pulls: 20kg x 3 x 20 {Lying leg raises: 3 x 15 Rotator cuff Exercise & stretch McLifter
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Post by McLifter on Jan 7, 2010 22:53:38 GMT -5
Thu Jan 7/10Neck work: 10kg x 15 20kg x 10 22.5kg x 8/front and back Purple band: 2 x 15/side PC: 60 x 2 x 5 70 x 3 80 x 3 90 x 3 95 Rack Pulls #2 Pin (at knees): 95 x 5 120 x 3 140 x 3 180 x 3 200 x 3 220 x 3 x 1 with 2 x 10 sec hold 230 with 10 sec hold Trunk twists on Ball: 20kg x 2 x 50 McLifter
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Post by McLifter on Jan 8, 2010 23:58:49 GMT -5
Friday Jan 8/10
Leg complex - mini band
Stretch
MP from Rack: 20 x 2 x 8 front and back 40 x 5 65 x 7 x 2; 1 x 3 57.5 x 3 x 7
#3 Board Press: 57.5 x 6 100 x 5 110 x 3 120 x 3 130 x 3 140 - some grinding in my upper right arm and in the scapula area on that side so I stopped here.
DB Bench: 40# x 12 Band work for reps
Rotator Cuff Exercise & stretch
Side Bends: 40# x 3 x 10/side
McLifter
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Post by McLifter on Jan 12, 2010 22:19:58 GMT -5
Monday Jan 11/10
Stretch & warm up
BW Squats - 2 x 8
Manta Ray Box Squats: 20 x 5 60 + purple bands x 5 100 + pb x 5 140 + pb x 10 x 2 @ 60 sec rest
{Ball Crunches: 10kg x 2 x 50 {Pullovers: 10kg x 2 x 10
Tuesday Jan 12/10
Cycle 6 min
Stretch & warm up
MP from Rack: 20 x 8 + 8 front and back 40 x 5 65 x 6 x 2; 2 x 3 57.5 x 2 x 7; 1 x 8
Bench: 57.5 + doubled minis x 6 85 + db x 8 x 3 @ 55 sec
{Band Assist chins: Green band x 4 x 6 {Landmine: 15kg x 4 x 20
Rotator Cuff Exercise and stretch
McLifter
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Post by McLifter on Jan 19, 2010 22:40:05 GMT -5
Monday Jan 18/10Stretch & warm up Landmine: 15kg x 50 BW Squat: 2 x 8 Manta Ray Squat on Box: 20 x 5 60 x 5 100 x 5 140 x 10 x 2 @ 50 sec rest All done with purple and mini bands 1 each per side NSGM: 60kg + purple and mini bands x 4 x 8 Neck work: 12.5kg x 2 x 15 Tuesday Jan 19/10Stretch & warm up MP from Rack: 20kg x 8 + 8 front & back 40 x 5 65 x 5 x 2; 3 x 3 57.5 x 1 x 7; 2 x 8 Bench: 57.5 + purple bands x 6 85 + purple bands x 8 x 3 @ 50 sec rest Bentover Rows: 85 + purple bands x 4 x 5 {Ball Crunches: 12.5kg x 2 x 40 {Pullovers: 12.5 kg x 2 x 15 Rotator Cuff Exercises & stretch McLifter
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Post by thebruce on Jan 21, 2010 15:55:30 GMT -5
Gettin some good use outta yer bands Big Fella. This is lookin pretty good to me. Did you write your own program? I am dyin to go fishin,do I have to go without you??? This weekend??? I could meet you on 317 at the same place as last time.I`ll drive. I'll bring a pan and we will feast on fish an taters an onions an bannock an well you get the picture.
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Post by McLifter on Jan 21, 2010 22:23:05 GMT -5
This weekend will not work Brewster. I have already have some plans that have been in place for awhile. Sorry. Thursday Jan 21/10Stretch & warm up PC: 60 x 2 x 5 72.5 x 3 82.5 x 3 92.5 x 3 97.5 Deads: 97.5 x 5 130 x 5 165 x 3 195 x 8 x 1 @ 30 sec rest Standing Ab Crunches: 60kg x 2 min x 93 reps McLifter ;D
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Post by thebruce on Jan 22, 2010 10:13:41 GMT -5
OK buddy enjoy yer weekend and we will do it onna later date. Nice WO cleans and deads wicked combo. I ask again did you write yer own program??
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Post by McLifter on Jan 25, 2010 20:52:45 GMT -5
It is sort of my own program. What I have done is to stick with the methods that have garnered me the best gains (or maintained my strength the best) for the the three lifts. So, I do Speed Squats off of the box with bands and chains along with some Good morning work and hamstring stuff. The bench needs plenty of shoulders so I follow the Military Press from the rack using the Hepburn routine. I couple that with speed training for the bench with the heavy work coming with the boards and the rack. The deadlift has always done best with speed training but this time I am doing it every second week with a heavy session in the rack on every second week. The Power Cleans help a lot of things but mostly to get strong with some explosion.
Monday Jan 25/10
I have been fighting a cold all weekend and with the lousy weather today I decided to stay home and rest up a little. I just finished the squat work out and it went well.
Stretch & warm up
{Core Blaster: 24kg x 3 x 15 {BW Squat: 2 x 8
Manta Ray Box Squats: All with the green bands20 x 5 60 x 5 100 x 5 140 x 10 x 2 @ 45 sec rest
Squat: 180 I put on the suit bottoms and knee wraps - 220 240 I was pleased with this as I had no idea where my strength might be. It felt strong and smooth.................and.................I was alone in my rack at the time. ;D
McLifter
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Post by thebruce on Jan 26, 2010 16:51:51 GMT -5
Good stuff Big Fella nice to see you hittin it like that. 240 is about 530 in real weight isn`t it?(i will never be used to the metric system) I appreciate the explanation of your program,do you generate your weights based on a progression or instinct??? Oh yeah I had fresh pickerel for breakfast yesterday and on Sunday we fished Nutimik for several hours landed several fish I missed 3 big ones 2 of which bent out the jig I had em hooked one I worked up to the hole 3 times and on the 3rd got em started into the hole but he used the edge of the ice to push off and escape. Man both Dave and I were hopin to see that one up top but next time perhaps.
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Post by McLifter on Jan 26, 2010 22:41:42 GMT -5
I pick the weights depending on how much training I have done coming into a training cycle. If I find that the weights are too hard (as compared to previous cycles) I will adjust them either up or down. Once I have started a cycle I can judge where my strength is compared to the past and work at moving the numbers upward.
Sounds like things went well. Sounds like the weather didn't turn the fishun off.
Tuesday Jan 26/10
Stretch & warm up
MP from Rack: 20 x 2 x 8 front and back 40 x 5 65 x 4 x 2; 4 x 3 57.5 x 3 x 8
Bench: 57.5 + green bands x 6 85 + GB x 8 x 3 @ 45 sec rest
Bentover Rows: 85 + GB x 5 x 5
{Ball Crunches: 12.5kg x 2 x 45 {Pullovers: 12.5 x 2 x 12
Rotator Cuff Exercises & stretch
McLifter
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Post by thebruce on Jan 28, 2010 13:24:18 GMT -5
Fishun picked up right before the storm hit,pretty dead earlier on.We had 3 Timber wolves for company at the start then just the Ravens . I can certainly see a big difference between what your training looks like and mine. Your focus is primary multi joint movements with little or no isolation. Mine is one or 2 primary movements with 3 assistance/isolation movements with high reps.Given your success you would think an old guy like me would catch on.
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Post by McLifter on Jan 28, 2010 13:33:08 GMT -5
I am trying to prepare myself for another contest so the focus is on the major movements. I feel that if I add too many things I am in the gym too long and the focus on the ultimate goal (getting the Powerlifts up to a decent level) doesn't get lost but I think it gets muddied or the water becomes murky i.e. the goal is diluted and lost somewhat. What I try to do is have a focus to improve on my weaker areas when I'm not trying to peak for a contest. It doesn't always work out that way but that is what I try to do. Three Timber Wolves!! WOW ! That is cool! McLifter
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