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Post by thebruce on Aug 18, 2010 11:04:06 GMT -5
Pretty impressive WO there buddy. Bench and squats OH YEAH!!
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Post by McLifter on Aug 20, 2010 9:02:56 GMT -5
Done all in an effort to hit everything in a week... McLifter
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Post by McLifter on Aug 22, 2010 12:15:30 GMT -5
Friday Aug 20/10Stretch & warm up Neck work: PB x 12; GB x 12/side 15kg x 12; 25kg x 10/front & back Snatch: 20 x 2 x 5 45 x 2 x 5 60 x 3 62.5 x 3 65 x 3 Rack Pulls #4 Pin: 100 x 5 140 x 5 185 x 5 225 x 5 255 x 1, added the straps x 3 280 x 5 2"Bar Bench: 60 x 10 85 x 5 100 x 5 125 x 1, 3 Ball Crunches: 50 I went one pin lower this week and increased the weight 5kg. The grip is still the limiting factor as 255 was there but the hands were not solid yet. My hope is that I will do as much pulling without the straps and only add them when I want to get in more reps. McLifter
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Post by McLifter on Aug 22, 2010 22:07:35 GMT -5
Sunday Aug 22/10Stretch & warm up Front Squat: 20 x 2 x 5 60 x 5 85 x 5 110 x 5 130 x 3 Pause Squats: 130 x 3 140 x 3 150 x 3 160 x 3 180 Standing Ab Crunches: GB x 75reps I was tired from working outside all day and the heat but the sets went well. They felt a little harder than last week but not much. Fatigue was probably a factor. McLifter
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Post by thebruce on Aug 23, 2010 9:05:55 GMT -5
Impressive WO's Brock,lots of work with compound movements,moving some good weight.
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Post by Harv on Aug 24, 2010 20:28:58 GMT -5
Brock Your new shirt has arrived. Steve has it,did you want to get together to bench anytime soon. Ed,do you know when you will be in town again? Harvey [Bench shirt Training Co-coordinator]
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Post by McLifter on Aug 24, 2010 21:21:56 GMT -5
Thanks for the update on the shirt Harv. I will contact Steve and make suitable arrangements to settle up with him. A Bench session would be nice possibly next week? I'll keep looking to see if Ed will be in town. Tue Aug 24/10Stretch & warm up {Band Assist Chins: GB x 4 x 6 {Suspended Pushups: 4 x 5 MP from Rack: 50 x 5 65 x 8 x 2 50 x 3 x 6 Bench: 85kg x 8 x 3 @ 45 sec rest Ball Crunches: 10kg x 60 McLifter
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Post by McLifter on Aug 28, 2010 17:34:06 GMT -5
Friday Aug 27/10Stretch & warm up Snatches: 20 x 2 x 5 45 x 2 x 5 62.5 x 3 65 x 3 67.5 x 3 Deads: 67.5 x 5 105 x 5 150 x 5 170 x 5 190 x 3 210 x 3 230 Trunk Twists on the Ball: 20kg x 80 McLifter
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Post by McLifter on Aug 30, 2010 23:38:48 GMT -5
Monday Aug 30/10
Stretch & warm up
Dips: 3 x 8
KB Complex: 20kg x 2 x 5 Snatch, C&J, Swing
Squat: 32.5 x 2 x 5 60 x 5 100 + chains x 3 Box Squat: 140 + chains x 12 x 2 @ 60 sec rest
Suspended GM: 100 x 8 125 x 2 x 8
Weighted Crunches: 20kg x 50
Speed training - I thought I was ready ... :PI made it through but it was a sweat fest. It felt good though and I was happy with the end of the workout. Suspended GMs were something new. You really need to be tight to get the bar started.
McLifter ;D
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Post by thebruce on Aug 31, 2010 10:32:21 GMT -5
Good WO Brock,how you feelin today??
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Post by McLifter on Sept 1, 2010 0:00:21 GMT -5
I'm sore!!! The legs are nice and sore with some tightness in the knees (which isn't the best thing). I rode the bike a little today to flush things out. This helped somewhat. McLifter
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Post by McLifter on Sept 2, 2010 13:14:05 GMT -5
Wednesday Sep 1/10Park West Bench Fest #3 Stretch & warm up Bench: 45# x 8, 5 135# x 2 x 5 185# x 5 225# x 3 all paused 275# x 2 Then I donned the newly arrived Size 52 SUPER Katana SS with help from Steve. It was to be a Size 52 Katana AS but that was all that was in stock so I gave it a whirl. #3 Board - 315# x 3 There were some issues with this as I was twisting while coming down and none of the reps were clean. #3 Board - 365# x 3 These were much better and things felt good. #2 Board - 405# x 1 This too went well but I didn't feel there were too many more reps and decided to do only a single #1 Board - 415# x 1 a no go I was pinned down on my chest and the general consensus was that I had lost the groove. So, I decided to give it another go but was pinned again on my chest. This did give Harv a chance to show off his power clean technique as he was spotting me. Tricep Pressdowns: GB x 3 x 20 PC&P: 135# x 2 x 5 145# x 2 x 5 Standing Ab Crunches: GB x 75 reps So, I have purchased this shirt. It will take some time to work things out and get the hang of it. Apparently, Harv, Trevor and a new lifter from the 17th Wing Chris may be going at it again next Wednesday. Chris by the way is quite strong and is looking to compete in the fall contest at the 17th Wing. Thanks for the help gentlemen. McLifter
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Post by Harv on Sept 2, 2010 19:01:09 GMT -5
Brock Just to point out the new face in the crowd is Chris and he is at Wing 17 but he is a pilot in the US Air force.Very impressive bencher,should be good to be the next 500 pound bencher which is huge for someone weighing 200 lbs It was a lot of fun and I will post next weeks bench day as soon as the Mellon gets his work schedule.Trevor is just starting out shirt work for the Nov contest so his 615 bench this workout suggests a big bench in Nov. Ed,Shaun,Steve,Travis,Elvis how does next week look for you?? Harv
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Post by McLifter on Sept 2, 2010 20:55:02 GMT -5
Thursday Sep 2/10Drag: 64kg x 4 x 50 steps forward 64kg x 2 x 50 steps backwards 84kg x 4 x 50 steps forward 84kg x 2 x 50 steps bacwards 84 x 1 x 75 steps forward followed immediately by... 84 x 1 x 75 steps backwards and then I dragged the implement back into the garage which was some more steppun. Light Keg: 2 x 10 Press Heavy Keg: 2 x 3 Press The clean of this 70kg Keg was challenging and the press of course was harder than I remember. Rack Pulls #3 Pin: 60 x 5 100 x 5 140 x 5 180 x 5 220 x 3 250 x 2 without straps 250 x 2 with straps 280 x 3 with a 10 second hold at the top HLR: 4 x 10 A very satisfying workout as the sun finally came out and I was doing part of this outside. After a miserable day that has the place flooded again this was enjoyable. McLifter
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Post by thebruce on Sept 3, 2010 9:20:18 GMT -5
very nice WO there Broccolli. Caleigh and Silver are good coaches.
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