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Post by McLifter on Jan 28, 2010 22:21:00 GMT -5
Thursday Jan 28/10
Stretch & warm up
PC: 60 x 2 x 5 75 x 3 85 x 3 95 x 3 100
Rack Deads #1 Pin standing on plywood which put the bar about an inch or more below the knee. 100 x 5 140 x 5 185 x 3 210 x 2 x 1 At this point I was going to 230 but there was some pain and twinging going on so I left it alone.
{Band Assist Chins: Green Band x 5; 3 x 6 {Standing Ab Crunches Green bands x 3 x 15; 20
Stretching out the low back and hamstrings followed by foam rolling.
McLifter
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Post by McLifter on Feb 1, 2010 22:28:29 GMT -5
Monday Feb 1/10
I managed to strain something in my "good" shoulder on the left side last week. Doing a lot of stretching and such to keep it limber. Today was just to bench a little before Saturday.
Stretch & warm up
Bench: 20 x 8 20 x 5 60 x 5 80 x 5 100 120 140 90 x 5
Stretch
That was it. Paused all of the reps.
McLifter
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Post by McLifter on Feb 23, 2010 13:16:46 GMT -5
Well I took a week off after the Manitoba Open where I may or may not have squatted in my Deadlift suit I'm at my desk at work so the numbers may be a bit off from last night's foray into the gym but here we go from memory (and we know where that has gotten me lately )... Monday Feb 22/10Stretch & warm up BW Squats: 2 x 8 Neck Work: Purple band x 1 x 15 on all four corners, 12.5kg x 1 x 20 front and back OH Squat: 20 x 2 x 5 40 x 2 x 5 Squat: 40 x 5 60 x 5 100 x 5 Box Squats: 100 x 3 140 x 12 x 2 @ 60 sec Rest {Pullthroughs: 60kg x 3 x 8 {Ball Crunches: 10kg x 3 x 20 Cycle 5 min. I used the foam roller this morning which was a pleasant sensation as it improved my mobility and took away some of the stiffness. McLifter
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Post by thebruce on Mar 2, 2010 10:49:22 GMT -5
Didja ferget where yer gym is? I can phone ya and give ya directions.
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Post by McLifter on Mar 2, 2010 23:20:40 GMT -5
Jim? Who is Gym??? Sunday Feb 28/10Neck work: Purple band x 2 x 15 side; 12.5kg x 15, 17.5kg x 15 front and back Stretch BW Squat: 2 x 8 OH Squat: 20 x 5 40 x 2 x 5 60 x 3 Squat: 60 x 5 60 + Purple band x 3 Box Squat: 100 + Purple bands x 3 140 + PB x 12 x 2 @ 55 sec rest Pullthroughs: 60 x 3 x 10 {Bench: 60 x 10, 80 x 6, 100 x 5 {Lying leg raises: 3 x 15 Tue Mar 2/10Stretch & warm up MP from Rack: 20 x 2 x 8 front and back 40 x 2 x 5 65 x 3 x 2; 5 x 3 60 x 3 x 6 Bench: 60 + Doubled Minis x 5 80 + Doubled MInis x 8 x 3 @ 60 sec rest Landmine T Bar Rows: 60 x 8 80 x 3 x 8 Stretch McLifter ;D
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Post by Snowdaddy on Mar 3, 2010 19:26:20 GMT -5
How's the training going there old man? We really miss you guys. There isn't many days that go by that we don't bring up something about Mr or Mrs McLifter. Hope to share a few laughs at Nationals.
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Post by McLifter on Mar 4, 2010 21:47:44 GMT -5
Hey Snowdaddy we are still mourning your family's move as well. Unfortunately, there will only be myself at Nationals. Sue is not going this year. I look forward to sharing some laughs and catching up as well. The training is going good. I had a decent February contest and now I'm training to improve at the Nationals. I gather you are benching?
Thursday March 4/10
Stretch & warm up
Ball Crunches: 10kg x 2 x 50
KB Press: 20kg x 2 x 8/side
Band Assist Chins: Green Band x 4 x 5
PC: 60 x 2 x 5 70 x 3 75 x 3 80 x 3
Deads off a plate: 80 x 5 120 x 5 160 x 3 180 x 8 x 1 @ 30 sec rest
Single leg ext: 5kg x 12 10kg x 2 x 12
McLifter ;D
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Post by thebruce on Mar 5, 2010 13:53:26 GMT -5
Some fine pullin there Brock.
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Post by McLifter on Mar 9, 2010 22:54:36 GMT -5
Sunday Mar 7/10
Stretch & warm up
Neck work: Purple band x 2 x 15/side 12.5kg x 15, 17.5 x 15 front and back
Squat: BW x 2 x 8 OH Squat: 20 x 5 40 x 5 My right shoulder was tender and the OH stability was questionable so I stopped there. 40 + Purple Band and Minis x 5 60 + Purple band and Minis x 5
Box Squat: 100 + Purple and Minis x 3 140 + Purple and Minis x 12 x 2 @ 50 sec rest
Core Blaster: 24kg x 3 x 12
Bench: 60 x 6 #3 Board - 100 x 5 140 x 3 150 x 2 160 x 2
Tuesday Mar 9/10
Stretch & warm up
MP from Rack: 20 x 8 front and back 40 x 5 65 x 2 x 2; 6 x 3 60 x 2 x 6; 1 x 7
Bench: 60 + Purple bands x 6 80 + Purple bands x 8 x 3 @ 55 sec rest
T-Bar Row: 60 x 8 180 x 8 100 x 2 x 5
Landmine: 15kg x 3 x 20
Rotator Cuff Exercise and stretch
McLifter ;D
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Post by McLifter on Mar 11, 2010 23:27:16 GMT -5
Thursday Mar 11/10Stretch & warm up {Band Assist Chins: Green band 4 x 6 {Ball Crunches: 12.5kg x 4 x 30 PC: 60 x 2 x 5 72.5 x 3 77.5 x 3 82.5 x 3 90 Deads off Plate: 90 + purple band x 5 120 + purple band x 3 160 + purple band x 1 190 x 8 x 1 @ 30 sec rest Rack Pulls: #3 pin: 220 x 3 250 x 3 275 x 1 added straps 275 x 3 A decent round of pulling today. It went well. The pulling with the band over the bar really made things tough when it came to the lockout. A nice wrinkle in the workout. McLifter
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Post by McLifter on Mar 14, 2010 20:07:01 GMT -5
Sunday March 14/10Stretch & warm up {Standing Ab Crunches: 60kg x 3 x 30 {BW Squat: 2 x 8 Manta Ray Box Squats: 20 + green band x 5 60 + GB x 5 100 + GB x 5 140 + GB x 10 x 2 @ 45 sec rest NSGM: 60 + GB x 8 80 + GB x 2 x 8 Bench: 80 x 5 #3 Board 105 x 3 paused 145 x 3 155 x 2 165 x 1 170 x 1 All reps paused McLifter
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Post by thebruce on Mar 15, 2010 16:00:10 GMT -5
nice very nice being a wanna be BP specialist I am really liken the BD press.
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Post by McLifter on Mar 16, 2010 21:16:54 GMT -5
Thanks Brewster! It is coming along. I think that next week I will incorporate some Reverse Band Benches to hit the top end. Tuesday Mar 16/10One more day to St Patty's Day kidz! Pour some GREEN BEER!Stretch & warm up MP from Rack: 20 x 2 x 8 front & back 40 x 5 65 x 1 x 2; 7 x 3 60 x 1 x 6; 2 x 7 Bench: 60 + GB x 6 80 + GB x 8 x 3 @ 50 sec rest Bentover Rows: 80 x 6 100 x 5 120 x 1, 1, 5 140 x 5 Landmine: 20kg x 3 x 20 Rotator Cuff Exercise & stretch McLifter
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Post by McLifter on Mar 18, 2010 21:27:57 GMT -5
Thursday Mar 18/10Ball Crunches: 12.5 kg x 2 x 50 Band Assist Chins: Green Band x 6, 3 x 7 PC: 60 x 2 x 5 72.5 x 3 80 x 3 85 x 3 92.5 x 2 Band Deads off of Plate: Purple band 92.5 x 5 122.5 x 3 162.5 x 3 Remove da Band - 200 x 6 x 1 @ 30 sec rest Semi Sumos off of Plywood 3/4": 80 x 2 x 20 Single leg ext: 10kg x 2 x 15 Reverse Hypers: 2 x 12 Things really felt good tonight! The pulls went well. McLifter
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Post by thebruce on Mar 19, 2010 11:44:59 GMT -5
Nice very nice. How do you fix the bands fer pullin???
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