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Post by McLifter on Mar 21, 2010 19:51:51 GMT -5
Sunday Mar 21/10 The 1st Day of Spring!!Stretch & warm up {Standing Ab Crunches: 60kg x 3 x 30 {BW Squats: 3 x 8 Manta Ray Box Squats: 20 + GB & Minis x 5 60 + GB & Minis x 5 100 + GB & Minis x 5 140 + GB & Minis x 10 x 2 @ 45 sec Rest NSGM: 60 + GB & Minis x 8 80 + GB & Minis x 2 x 8 MP from Rack: 65 x 8 x 3 60 x 3 x 7 Reverse Band Bench: Using the Green band - 100 x 5 140 x 3 160 x 2 170 a no go  My shoulders were feeling fatigued so I stopped there. A good workout overall Bruce, as I said today about the bands; I cross the bands so it makes an X in the middle. Then I drape the ends over the bar with the X hanging below. I then put the plate I was pulling off of over the X thereby holding it down while I stand on the plate and do my pulls. It really hits the top end of the pull. McLifter 
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Post by thebruce on Mar 22, 2010 13:45:46 GMT -5
Nice WO O master of the purple band. I will give em a try fer pullin.
With BP I have linked em together and passed them under the bench and over the ends so the tension is off at the bottom and maybe halfway stretched at the top. Weird feelin when I used em for the first time.
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Post by McLifter on Mar 22, 2010 19:43:17 GMT -5
That's how I set it up for Benching as well. If you really want to kick your chest/shoulders in the ass try putting the ends of the band in your hands and placing it across your back, now lay down and take the bar in your hands with a narrow grip and bench. With a plate on the bar it is very humbling. This may be too much for your bone spurs so just try it with the empty bar for awhile. Another real tricep killer.
Brock
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Post by McLifter on Mar 23, 2010 21:22:13 GMT -5
Tuesday Mar 23/10Stretch & warm up MP from Rack: 20 x 2 x 8 front & back 40 x 5 60 70 x 8 x 2 60 x 2 x 7; 1 x 8 Bench: 60+ Green Band x 6 82.5 + GB x 8 x 3 @ 45 sec rest Bentover Rows: 82.5 x 5 120 x 5 140 x 3 x 5 Landmine: 20kg x 20, 24, 28 Rotator Cuff Exercises & stretch Stretching McLifter
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Post by McLifter on Mar 25, 2010 21:50:24 GMT -5
Thursday Mar 25/10Stretch Neck work: Purple band x 2 x 15/side 15kg x 15, 20kg x 15 front & back {Band Assist Chins: GB x 4 x 7 {Standing Band Crunches: GB x 4 x 25 PC: 60 x 2 x 5 75 x 3 82.5 x 3 87.5 x 3 95 x 2 Band Deads off of Plate: Purple band 95 x 5 125 x 3 165 x 2 Deads off Plate: 210 x 2 x 1; 180 x 4 x 1 @ 30 sec My low back was tired and the pulls weren't feeling very fast so I dropped the weight. Stretching which helped a lot! ;D McLifter
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Post by McLifter on Mar 28, 2010 20:58:08 GMT -5
Sunday Mar 28/10Stretch & warm up {Standing Ab Crunches: 60kg x 3 x 40 {BW Squat: 3 x 8 Leg Complex: Mini band x 4 x 12 Manta Ray Squat: 20 x 6 Box - 60 x 5 100 x 5 140 x 8 x 2 @ 45 seconds rest. Yes this was a back off/deload as I left the bands off of the bar. Squat: 180 Add Belt, wraps and suit bottoms - 220 x 1 245 Walk Out: 275 with a 10 sec hold 275 with hold and a triple 1/4 Squat. Suit straps were up after much struggling on my part.  McLifter 
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Post by McLifter on Mar 30, 2010 21:42:42 GMT -5
Tuesday Mar 30/10
Stretch & warm up
MP from Rack: 20 x 2 x 8 front & back
40 x 5
60
70 x 7 x 2; 1 x 3
60 x 1 x 7; 2 x 8
Bench: 60 + GB x 8
85 + GB x 8 x 3 @ 45 sec rest
2" DB Rows: 37.5 x 2 x 5; straps x 2 x 8
Band Pressdown: Purple Band x 2 x 15, 1 x 10
AB Wheel: 3 x 8
Adductor and Abductor band work
McLifter ;D
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Post by thebruce on Apr 1, 2010 13:37:41 GMT -5
I am liken the look of those MP using the double front and back for a WU is a good idea as well.
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Post by McLifter on Apr 1, 2010 22:33:09 GMT -5
Cripes!! My Abs are still sore from that darned Ab Wheel!!  Thursday April 1/10Stretch & warm up KB Swings: 20kg x 3 x 8/hand {Band Assist Chins: GB x 8, 7, 7, 6 {Standing Band Crunches: GB x 4 x 30 Severe headache on last set of chins. I stretched it out and carried on. PC: 60 x 2 x 5 75 x 3 85 x 3 90 x 2 95 x 2 100 Rack Pulls: #2 pin - 140 x 5 180 x 3 220 250 Board Press: 100 x 3 #2 Board - 140 x 3 152.5 160 And that was a wrap for the night. McLifter |
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Post by McLifter on Apr 18, 2010 11:11:15 GMT -5
Quebec 2010 Nationals
Saturday April 10/10So, as most of you have seen the results and some of you were there helping me out you can see that I did not have one of my best days. I may have been affected by the flu on Good Friday but that was 8 days before I lifted. I seemed to feel OK on the day but 4/9 is never a great day in anyone's books. I did not bomb which is a good thing and I believe that I know the mistakes I made on my lifts. Squat: 240, 265, 265 I failed the 2nd Squat due to strength. I came out of the hole alright although there was some bar wobble during the descent. I stalled out on the way up and the lifters helped me finish. On the third I thought (key phrase here) that I set up well although I probably broke the knees first instead of sitting back into the squat. There was still some bar wobble (Ivanko bar). When I was at the bottom and began to come up I was on the balls of my feet. This felt like I was going to launch myself into the Head Referee's lap so I yelped for assistance and the spotters and loaders did an excellent job of helping me up and back into the rack. 1/3  Bench: 152.5, 160, 172.5; First bench went well but my right hand was drifting somewhat. Second bench was better. On the third bench my right hand felt like it was drifting towards my waist and I stalled out. 2/3.  Deadlift: 235, 245, 245; Deadlift really sucked today. the second and third pulls stalled out over the knees and my right hand was opening up on both pulls necessitating me putting the weight down before I dropped it. More work to be done here as my Deads are going backwards.  BIG thank yous to Ed, Rob, and Shaun for their collective help in the back room and for putting in my numbers. We finished at 11:30 very close to having a midnight pulling session (no NOT that kind of pulling session). So, back to the drawing board. I think that I will work at dropping weight to make the 110kg weight class for when I hit M2 next year. It looks like I will be more competitive there since Mr. Ron Strong set a National Squat record and a World Deadlift record for the 125 M2 at this year's Nationals as well as totaling over 800kg! A very nice performance and one of the highlights of the Saturday evening lifting that I was a part of. Friday April 16/10Stretch & warm up MP from Rack: 20 x 8 front and back 40 x 5 60 70 x 6 x 2; 2 x 3 60 x 3 x 8 PC: 40 x 5 60 x 4 x 5 One handed bar holds: Right - 60kg x 10sec, 9 sec Left - 60kg x 10 sec, 2 sec Loader pin: 10kg x 15 sec 20kg x 15 sec 25 kg x 15 sec Drag: 65kg x 2 x 3 min. Ball Crunches: 10kg x 75 reps McLifter ;D
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Post by McLifter on Apr 18, 2010 20:28:19 GMT -5
Sunday Apr 18/10
Stretch & warm up
DB Press: 20# x 1 x 10 to warm up the shoulders
BW Squat: 2 x 8
OH Squat: Broomstick x 3 x 5
25kg x 5 x 5 Yup! It sucks but my mechanics are all wonky and I'm leaning forward even with OH squats to it is light and concentrating on form for the next while.
Leg Complex: Mini Band x 2 x 4 x 15
Standing Ab Crunches: 60kg x 2 min x 97 reps
Single leg ext: 5kg x 8, 15kg x 2 x 10
Rolling Thunder: 20kg x 15 sec hold
30kg x 15 sec
40kg x 2 x 15 sec hold
McLifter
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Post by thebruce on Apr 19, 2010 11:37:05 GMT -5
You will dial er in again Brock. and good stuff on the weight class drop. It would be like old times if we were in the same weight class. Only this time we both have to drop to make weight.
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Post by McLifter on Apr 20, 2010 21:01:06 GMT -5
Drop weight, pull on some posing trunks, oil up aka "slick down da hair" and have a pose off before warming up and lifting like machines. Tue Apr 20/10Drag: 65kg x 3 min, 2:56:11 on the return KB Swings: 20kg x 3 x 8/side SLDL: 45 x 8 60 x 8 80 x 4 x 8 Band Asst Chins: GB x 4 x 6 MP From rack: 60 x 2 70 x 5 x 2;3 x 3 62.5 x 3 x 6 Band Crunches: GB x 30, 50. McLifter |
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Post by thebruce on Apr 21, 2010 9:04:59 GMT -5
nice WO Brudda good mix of excersizes,fun to go draggin in the great outdoors with yer 2 canine coaches. What no poem???
As for the posedown I think it would be a great way to kick off power in the parkland whattya say pres???
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Post by McLifter on Apr 26, 2010 21:31:53 GMT -5
Here is a leftover from last week......... Wed Apr 21/10Neck work: purple band x 2 x 15/side 20kg x 2 x 15 front & back Leg Complex: 2 x 4 x 15/leg (mini band) Band Pressdowns: Purple band x 2 x 30 Hammer Curls: 25# x 15 30# x 15 Hex DB Holds: left average 12 sec Right just over 10sec with a 25# DB One hand Bar holds: 60kg R - 2 x 10 sec; L - 10sec, 8sec Stretch Ball Crunches: 10kg x 75 And today's efforts. I was going to join the boyz at Park West but due to a lingering headache from Sunday I went home and assisted Mrs McLifter with the start of her training cycle. I also did some work myself Mon Apr 26/10Stretch & warm up Ball Crunches: 10kg x 2 x 50 BW Squat: 3 x 8 OH Squat: Broomstick x 5 20kg x 2 x 5 40 x 4 x 5 Leg Complex: Mini band x 2 x 4 x 12/leg Drag: 65kg x 3:06:54 and 2:49:13 on the return Backwards: 2 x 75 paces Kept things off of my back due to the headache. A little huffin and puffin with the drag as well as a good pump in the hips and glutes. McLifter |
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My shoulders were feeling fatigued so I stopped there. A good workout overall
