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Post by McLifter on Oct 5, 2010 20:40:33 GMT -5
Tue Oct 5/10
Drag: 64kg for all sets - 6 x 50 steps forward 3 x 50 steps backwards 1 x 110 steps forward
MP from Rack: 20 x 10 40 x 8 65 x 4 x 2; 4 x 3 50 x 2 x 7; 1 x 8
Bench: 60 + PB x 5 80 + PB x 8 x 3 @ 60 sec rest
Bentover Rows: 80 + PB x 8 100 x 5 120 x 5 130 x 5 140 x 5
Ball Crunches: 12.5kg x 80
McLifter
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Post by McLifter on Oct 11, 2010 16:00:20 GMT -5
Thursday Oct 7/10
Stretch & warm up
Rack Pulls #2 pin: 72.5 x 10 110 x 6 150 x 5 190 x 5 215 x 3 230 x 3 255 x 2 275 x 1 added straps for this one.
{Band Asst Chins: GB x 4 x 5 {Weighted Crunches: 45kg x 2 x 20 {Seated Trunk Twist: 45kg x 2 x 30
Mon Oct 11/10 HAPPY THANKSGIVING
sTRETCH & WARM UP
DB Complex: 15# x 2 x 10 of DBP, SL, FR, BL
MP from Rack: 20 x 8 40 x 5 65 x 3 x 2; 5 x 3 50 x 1 x 7; 2 x 8
Reverse Band Press: Green Band - 100 x 5 120 x 5 140 x 3 160 x 2
170 A no go here. I got about 1/2 - 3/4 of the way up and stalled out. 145 x 5
Seated Cable Rows: 60kg x 12 100kg x 3 x 12
Ball Crunches: 10kg x 100
A good Thanksgiving workout. I am battling a cold that a combination of co-workers and clients have exposed me to. Friday and Saturday were not good. Yesterday was a so so day as well but I'm starting to feel better.
McLifter
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Post by McLifter on Oct 12, 2010 21:16:30 GMT -5
Tue Oct 12/10Stretch & warm up Core Blaster: 24kg x 3 x 15 Squats: BW x 2 x 8 Bar + PB x 8 60 + PB x 5 Box - 100 + PB x 5 140 + PB x 12 x 2 @ 55 sec rest Cable Pullthroughs: 60kg x 4 x 10 A good workout but I'm bagged right now. The cold is still there...luck me McLifter
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Post by McLifter on Oct 17, 2010 19:32:46 GMT -5
Sun Oct 17/10
Drag: 64kg x 3 x 50 steps forward 64kg x 3 x 3 x 50 steps backwards 84kg x 50, 60, 75 steps forward 84kg x 50, 60, 75 steps backwards 84kg x 2 x 20 side steps
MP from Rack: 20 x 8 40 x 6 65 x 2 x 2; 6 x 3 50 x 8 x 3
Bench: 50 + GB x 6 80 + GB x 8 x 3 @ 55 sec rest
Pin Bench: #6 pin - 80 kg x 5 #7 pin - 80kg x 5 #7 pin - 90kg x 5 #7 Pin - 95kg x 5
One handed Bar holds for time
Hex DB holds for time
HLR: 4 x 12
We got back from Moose Jaw at about 12:30 this morning. Sue did well setting a Canadian Record Benchpress and qualifying for Nationals. We drove out on Friday, slept, lifted and drove back last night. Steve and Annette did as well and competed too.
McLifter
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Post by Harv on Oct 17, 2010 23:55:44 GMT -5
Hi Sue Congratulation on setting a Canadian record. Harvey
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Post by thebruce on Oct 18, 2010 15:17:13 GMT -5
I see your training is coming along nicely,such diversity awesome. Congrats to the major record holder in the family,tell me does her head still fit in the car?? I may have 1 more green back fishin day left in me wanna try???
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Post by McLifter on Oct 19, 2010 21:13:29 GMT -5
A special "Mellon Horn" was required to get da missus in da car. ;D Fishun for Greenbacks sounds like a fine idea. As soon as I'm feeling better I'll give you a call. Tue Oct 19/10Stretch & warm up Core Blaster: 24kg x 3 x 12 Squat: BW x 2 x 8 20 x 2 x 8 60 x 5 100 x 5 140 x 3 180 x 1 Suit bottoms, belt and knee wraps added 200 x 3 220 x 3 240 Cable Pullthroughs: 60kg x 2 x 15 Short and sweet tonight. I felt that I needed to get into the gear to see how things felt. So far so good. McLifter
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Post by thebruce on Oct 20, 2010 8:37:34 GMT -5
240 fer 1? Nice weight good to see yer cold ain`t keepin you outta the gym.
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Post by McLifter on Oct 24, 2010 11:18:12 GMT -5
Thu Oct 21/10Park West Bench - a - thonDB Complex: 15# x 2 x 15 Stretch & warm up Bench: Bar x 12 135 x 8 185 x 6 225 x 3 275 x 2 Donned the Super Katana 315 x 2 Nowhere near my chest 335 x 2 No touch 365 - touched but did not press. It felt like my right elbow was out of place, I probably flattened out. 365 385 x 1 This was a proper bench 385I switched to the F6 at this point and pushed up 365 385 NO Go as my right shoulder was getting a shooting pain about 1/2 way up. I called it a day there. I could feel that the right side was tired. Shoulder was taken to the edge and my neck was tightening up. Conclusion: I will do the contest in the F6 even though I have been doing most of my benching in the Super Katana. It just needs more time and I do not want to be a statistic. Squat: Bar x 8 Bar + GB x 8 135 + GB x 8 225 + GB x 3 315 + GB x 10 x 2 @ 50 sec rest. And that was it for the night. Thanks to Steve, Ed, Trevor, Harv for the help with the shirts and their observations. McLifter
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Post by McLifter on Oct 25, 2010 20:13:45 GMT -5
Monday Oct 25/10
Stretch & warm up
MP from Rack: 20 x 2 x 8 40 x 5 65 x 1 x 2; 7 x 3 52.5 x 3 x 6
Bench: 52.5 + GB x 6 82.5 + GB x 8 x 3 @ 50 sec rest Some stiffness in the right shoulder at the start but when everything warmed up enough the benches went well with a decent amount of speed.
Bentover Rows: 82.58 + GB x 8 105 x 5 125 x 5 135 x 5 145 x 5
Ball Crunches: 10kg x 75
Pullovers: 10kg x 15
McLifter
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Post by thebruce on Oct 26, 2010 9:42:57 GMT -5
Good weight in the ROWS glad to see the bench went well.
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Post by McLifter on Oct 26, 2010 20:46:12 GMT -5
Tuesday Oct 26/10
Core Blaster: 29kg x 3 x 12
Stretch & warm up
Squat: BW x 2 x 8 20 x 8 20 + GB x 5 Box Squat: 60 + GB x 5 100 + GB x 3 145 + GB x 10 x 2 @ 50 sec rest
Deadlift: 100 x 5 140 x 3 180 200 x 6 x 1 @ 30 sec rest
I was huffin and a puffin with this one. It seems my cold although on the way out really was affecting my breathing today.
McLifter
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Post by McLifter on Oct 28, 2010 21:25:14 GMT -5
Thu Oct 28/10Skip - Stretch & warm up MP from Rack: 20 x 8 front & back 20 x 6 40 x 5 65 x 8 x 3 52.5 x 2 x 6; 1 x 7 Rack Bench: #7 Pin - 52.5 x 6 90 x 3 100 x 3 110 x 2 120 x 1 125Reverse Band Bench: Green Band 125 x 3 135 x 3 145 x 2 155 165GB + PB - 165 x 2 175 x 2 Called her quits with that one. The final rep was a grinder and I was getting tired Parallel Grip Pulldowns:; 60kg x 15 90kg x 2 x 12 KB Windmills: 20kg x 3 x 5/side McLifter
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Post by McLifter on Oct 31, 2010 14:17:15 GMT -5
Sunday Oct 31/10
Stretch & warm up
Squat: BW x 2 x 8 45 x 5 Bar + GB x 5 60 + GB x 5 Box Squat: 100 + GB x 3 140 + GB x 1 147.5 x 8 x 2 @ 45 sec rest
Rack Pull: #1 Pin - 100 x 5 140 x 5 180 x 3 220 x 3 242.5 x 2
Standing Ab Crunches: 70kg x 50
Some grip work.
McLifter ;D
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Post by McLifter on Nov 2, 2010 21:15:08 GMT -5
Tue Nov 2/10Stretch & warm up KB Complex: 20kg x 2 x 5 of C&J, Snatch, Swing MP from Rack: 20 x 2 x 8 front and back 20 x 5 40 x 5 70 x 8 x 2 52.5 x 1 x 6; 2 x 7 Bench: 52.5 + GB x 6 85 + GB x 8 x 3 @ 45 sec rest Bentover Rows: 85 + GB x 8 125 x 5 135 x 5 145 x 5 155 x 5 Ball Crunches: 10kg x 75 McLifter
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