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Post by Harv on Jul 22, 2010 0:47:22 GMT -5
Brock Really good to see you bench so well first time out.Would like to do it once a month or so.I would bet you will do 200 kilos at the November meet. Harv
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Post by McLifter on Jul 22, 2010 21:12:59 GMT -5
Thanks Bruce and Harvey. As I said it was a great deal of fun and very motivating. Here's hoping that with some hard work, no injuries and smart lifting I can improve on the wood.
Thu Jul 22/10
Step Ups: 1:15 min x 2 sets/side
Stretch
OH Squat: 20 x 2 x 5 45 x 5 60 x 5 65 x 5 70 x 3
Manta Ray Squats: 70 x 5 90 x 5 110 x 5 130 x 5
Landmine: 15kg x 40
McLifter ;D
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Post by McLifter on Jul 25, 2010 19:19:32 GMT -5
Sun Jul 25/10
Stretch & warm up
Neck work: PB x 2 x 15/side 12.5kg x 15, 22.5kg x 12/front and back
PC&P: 60 x 2 x 3 62.5 x 3 67.5 x 3 72.5 x 3 77.5 x 3
SLDL: 77.5 x 8 85 x 8 90 x 8 95 x 8
Semi Sumos: 95 x 2 x 15
KB Windmills: 20kg x 3 x 8/side
A sweat fest in the HHG today. A good work out all in all.
McLifter
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Post by McLifter on Jul 26, 2010 20:32:54 GMT -5
Mon Jul 26/10
Stretch & warm up
OH Squat: 20 x 2 x 5 45 x 5 60 x 5 65 x 5 70 x 2 x 3
Manta Ray Squat: 70 x 5 100 x 5 120 x 5 140 x 5 160
Ball Crunches: 10kg x 80
McLifter ;D
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Post by thebruce on Jul 27, 2010 10:59:03 GMT -5
I am gonna try those OHS , nice WO my friend.
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Post by McLifter on Jul 30, 2010 21:52:27 GMT -5
Wed Jul 28/10Stretch {Band Assist Chins: GB x 4 x 6 {Suspended Pushups: From knees x 8, from toes x 3 x 5 Bench: 20 x 15 60 x 8 80 x 8 x 3 @ 60 sec rest Band Behind Back Bench (B4): 60 + GB x 2 x 8 MP from Rack: 70 x 6 x 2 Stretched out the shoulders and stopped there due to caution GB Standing Ab Crunch: 60 reps Fri Jul 30/10Stretch & warm up Neck Work: PB x 15; PB + Mini x 15/side 12.5 x 15; 25 x 10/front & back Deads: 60 x 2 x 5 PC - 60 x 3 (just helping out Mrs. McLifter so I didn't change the bar) Deads: 100 x 5 140 x 5 180 x 3 x 3 200 Bench: 60 x 8 100 x 5 #3 Boards - 120 x 3 130 x 3 140 x 3 150 x 2 {Mini Band Facepulls: 3 x 20 {Ball Crunches: 12.5kg x 3 x 25 McLifter
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Post by McLifter on Aug 3, 2010 21:44:42 GMT -5
Monday Aug 2/10Stretch & warm up OH Squat: 20 x 2 x 5 45 x 5 60 x 5 65 x 5 70 x 3 75 x 3 Manta Ray Squats: 75 x 5 105 x 5 125 x 5 145 x 5 165 x 3 Ball Crunches: 10kg x85 Tue Aug 3/10Stretch & warm up KB Complex: 20kg x 2 x 5/side of Snatch, C & P, Swings Bench: 20 x 15 60 x 8 82.5 x 8 x 3 @ 55 sec rest {Band Pressdowns: GB x 3 x 15 {Standing Band Crunches: GB X 3 x 30 Short and sweet tonight as I am pressed for time. McLifter
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Post by thebruce on Aug 4, 2010 16:02:31 GMT -5
Still gettin er done tho!!
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Post by McLifter on Aug 5, 2010 21:33:23 GMT -5
Thursday Aug 4/10Stretch & warm up Neck work: PB x 15, PB + mini x 15/side 12.5 x 15, 25 x 12/front and back {Band Assist Chins: 3, 4, 5, 3, 4, 5 {Suspended Pushups: 3, 4, 5, 3, 4, 5 Rack Pulls #5 Pin (last portion of lockout for me): 100 x 8 140 x 5 180 x 5 220 x 5 250 x 3, added straps x 5 275 x 5 Ball Crunches: 12.5kg x 90 I feel really good about this tonight. It was a short range of motion and my grip was suspect once I got to 250 but the weight didn't feel heavy. Now just to pull it from the floor without the aide of straps in front of da judges................film at 11. McLifter
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Post by McLifter on Aug 9, 2010 19:38:18 GMT -5
Friday Aug 5/10Stretch & warm up Bench: 65 x 2 x 8 feet up 105 x 5 #4 Board - 125 x 3 135 x 3 145 x 3 155 x 2 130 x 2 Reverse Band Bench: GB 160 x 2 2" DB Rows: 40kg x 2 x 5; 3 x 3 {Band Crunches: GB x 3 x 35 {Band Pressdowns: Mini x 25 PB x 20 GB x 20 Sunday Aug 7/10Stretch & warm up KB Complex: 20kg x 2 x 5 each of C&J, Snatch, Swing Front Squat: 42.5 x 2 x 5 60 x 5 85 x 5 105 x 5 125 x 3 Pause Squats: 125 x 3 135 x 3 145 x 3 155 x 3 KB Windmills: 20kg x 3 x 8/side. A hot and sweaty one in the ol' gym tonight. Taking tonight off in preparation for the Bench - O - Rama at Park West Tomorrow night. ;D McLifter
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Post by McLifter on Aug 11, 2010 20:50:42 GMT -5
Tuesday BENCH - O - RAMA at Park West Aug 10/10Stretch & warm up Bench: Bar x 10 95 x 10, 5 135 x 8 185 x 5 225 x 3 275 Ed put me into a 50 Katana (slightly used) #3 Board x 315 x 3 365 x 2 405 no I seemed to deflate in order to touch and my left arm drifted out. 415 - NO again. The bar was drifting to my feet and I was struggling to touch #2 Board 425 x 2 This felt better! The groove was right and there was power to the press. Band Pressdowns: GB x 3 x 15 Band Crunches: GB x 90 reps Then it was off to Smitty's where Harvey proved that he was the wing eating champ. I've never seen three pounds of wings evaporate like that!! It was amazing. So, things I've learned... - It certainly helps to have guys around who know what they are doing. Thanks Steve, Ed, Harv and Bruce
- I need to be consistent in my shirt work so that I can make the stroke/groove consistent
- It's fun lifting with some other ironheadz ;D
Drove home and hit the sack tired but happy. There was some upper back soreness today from arching. I know I will have to hit the upper back more. McLifter
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Post by McLifter on Aug 12, 2010 21:17:06 GMT -5
Thursday Aug 12/10Stretch & warm up Neck work: PB x 15, GB x 15/side 10kg x 15, 20kg x 12 Front & Back Snatch: 20 x 2 x 5 40 x 2 x 5 50 x 3 60 x 3 x 3 Deads: 60 x 8 100 x 5 145 x 5 165 x 5 185 x 3 205 x 3 225 HLR: 4 x 10 The Deadlifts felt good tonight. I focused on having a flat back at the start and keeping the weight over my arches when I started the pull. McLifter
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Post by Rehband on Aug 14, 2010 21:16:30 GMT -5
Your explosive exercises are looking good there Brock, very impressed with the respectable deadlift workout afterwards. Cheers Al.
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Post by thebruce on Aug 16, 2010 13:38:29 GMT -5
Conventional/ Sumo? I forgot to ask. Caught a 38 inch channel cat Sat.
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Post by McLifter on Aug 17, 2010 20:43:34 GMT -5
The Deads were Conventional Brewster. 38" Cat eh? Well, well, well, you are becoming the Wizard of the Red River! Congrats! Thanks for noticing Al. I thought I would throw in some snatches as I have been doing the Power Cleans and C & P for a bit. I'm using them as a warm up before pulling heavier. Tue Aug 17/10Stretch & warm up KB Swings: 20kg x 3 x 8/side Front Squats: 20 x 2 x 5 60 x 5 85 x 5 107.5 x 5 127.5 x 3 Pause Squats: 127.5 x 3 137.5 x 3 147.5 x 3 157.5 x 3 177.5 x 1 Bench: 60 x 10 85 x 8 x 3@ 50 sec rest Tricep Pressdowns: 20kg x 20 40 x 20 50 x 20 Face Pulls: Mini Band x 3 x 20 That is all. McLifter
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