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Post by thebruce on Nov 3, 2010 11:10:11 GMT -5
Hepburnesq,westside and 5x5ish all in one,very nice. Good weight on those rows. Gettin the pump primed for the 13th??
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Post by McLifter on Nov 4, 2010 21:55:19 GMT -5
Thursday Nov 4/10Neck Work: 20kg x 2 x 12 front and back PB x 2 x 12/side Stretch & warm up Squat: BW x 8 20 x 2 x 5 60 x 2 x 5 120 x 3 160 200 x 3 Wearing the new Super Centurion Custom Squat suit and new THP wraps. 230 x 4 x 1 Tried straps up, straps down, straps up again without knee wraps. I was not getting anywhere near parallel. It is like a suit of Armour!! Pin Bench: #7 Pin - 20 x 8 60 x 5 100 x 5 130#9 pin - 130 x 5 140 x 2 150 x 2 160 That was it since I was squeezing myself into the suit without help and the evening was done. Yes Brewster I am trying to be prepared for the 13th. Now we shall see if I can put it all together on the day of the meet. McLifter ;D
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Post by Snowdaddy on Nov 5, 2010 9:51:17 GMT -5
Don't worry McLifter. I don't make parallel in my super centurion until I'm at 495lbs and then only just. Put some more weight on the bar you'll be surprised. The suit will give the pop you need out of the hole. ;D
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Post by McLifter on Nov 9, 2010 21:33:42 GMT -5
Tue Nov 9/10
DB Complex: 15# x 2 x 10 Press, Side laterals, Front Raises, Bentover flyes
Stretch & warm up
MP from Rack: 20 x 2 x 8 front and back 20 x 5 40 x 5 60 70 x 7 x 2; 1 x 3 52.5 x 3 x 7
Bench: 52.5 x 6 82.5 x 6 102.5 x 3 112.5 x 3 122.5
132.5
DB Rows: 40# x 12 80# x 2 x 10
HLR: 4 x 12
Just a little bench and upper body work before Saturday.
McLifter x x
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Post by thebruce on Nov 17, 2010 12:43:45 GMT -5
Congrats on tying your 9 year old squat record nice to see you still got it old man. Good effort on the BP and DL as well. See you soon.
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Post by McLifter on Nov 19, 2010 15:05:44 GMT -5
Tue Nov 9/10Last workout before the contest (late entry of course) DB Complex: 15# x 2 x 10 P, SL, FR, BF Stretch & warm up MP from Rack: 20 x 2 x 8 front & back 20 x 5 40 x 5 70 x 7 x 2; 1 x 3 52.5 x 3 x 7 Bench: 52.5 x 6 82.5 x 6 102.5 x 3 112.5 x 3 122.5 x 1 132.5DB Rows: 40# x 12 80# x 2 x 10 HLR: 4 x 12 Saturday November 13/10 4th Annual 17th Wing Powerlifting & Benchpress Competition
Warm ups went good and overall I was feeling good on the day. Squat: 235, 260, 275 Bench: 152.5, 165, 172.5Deads: 230, 250, 260Bodyweight - 124.9kg Wilks - 393.26 McLifter
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Post by McLifter on Dec 4, 2010 11:25:07 GMT -5
Monday Nov 22/10DB Complex: 15# x 3 x 10 Stretch & warm up MP from Rack: 20 x 8 front & back 40 x 5 60 x 2 70 x 6 x 2; 2 x 3 52.5 x 2 x 7; 1 x 8 Incline DB Press: 25# x 15 30# x 15 35# x 15 DB Row: 30# x 15 35# x 2 x 15 Incline DB Fly: 10# x 20 Hammer Curls: 20# x 15 25# x 15 Ball Crunches: 50 Monday Nov 29/10DB Complex: 15# x 2 x 10 Stretch & warm up BW Squat: 2 x 8 OH Squat: 30 x 2 x 5 40 x 2 x 5 50 x 2 x 5 60 x 3 {SLDL: 60 x 3 x 10 {Ball Crunches: 25, 25, 30 {BAnd Assist Chins: GB x 3 x 5 {Incline DB Bench: 40# x 3 x 10 Thursday Dec 2/10Stretch & warm up KB Swing: 28# x 10/side 20kg x 3 x 8/side MP from Rack: 20 x 8 front & back 20 x 5 40 x 5 60 x 3 70 x 5 x 2; 3 x 3 52.5 x 7; 2 x 8 {Bench: 52.5 x 8, 62.5 x 8, 72.5 x 8, 82.5 x 8 all paused {2" DB Rows: 37.5kg x 5, 3 x 8 {Lying leg raises: 24 {Abductor work: 24 Caught up on the entries for now. Going to snowshoe and walk the dawgs. McLifter
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Post by McLifter on Dec 12, 2010 18:55:25 GMT -5
Sunday Dec 12/10I was sick last week. Some stomach problems (Flu) therefore I had no energy nor any desire to work out. Stretch & warm up Trunk twists: 10# ball x 30 KB Swings: 20kg x 3 x 8/side BW Squat: 2 x 8 Manta Ray Squat: 30kg x 2 x 5 60 x 2 x 5 100 x 5 140 x 5 160 {Band Assist Chins: GB x 4 x 5 {Dips: 4 x 5 {Landmine: 15kg x 4 x 20 This was after knocking down a few trees and cutting them up for the furnace. This was a good effort with lots of heavy breathing and sweat. McLifter
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Post by McLifter on Dec 14, 2010 22:15:17 GMT -5
Tuesday Dec 14/10Stretch & warm up MP from Rack: 20 x 2 x 8 front & back 20 x 5 40 x 5 60 x 3 70 x 4 x 2; 4 x 3 52.5 x 3 x 8 Incline DB Press: 30# x 8 35# x 8 40# x 8 25kg x 5 {Front Pulldowns: 60kg x 3 x 12 {HLR: 3 x 10 Skip x 60 McLifter
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Post by McLifter on Dec 20, 2010 22:23:39 GMT -5
Sunday Dec 19/10
Chop, cut & drag wood > a good leg & hip workout. I could feel this as I was breaking trail on the snowshoes.
Mon Dec 20/10
Leg Ext: 10kg x 15, Single leg ext x 10kg x 2 x 15
{Landmine: 15kg x 3 x 20 {Landmine Press: 15kg x 3 x 15/side
Landmine Rows: 15kg x 3 x 15
BW Squat: 2 x 8 Squat: 20kg x 5 Manta Ray Squat: 60 x 2 x 5 100 x 5 140 x 3 x 5
Legs were tired but it was good to sweat and pump some blood through them.
McLifter ;D
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Post by McLifter on Dec 28, 2010 0:06:51 GMT -5
Wed Dec 22/10Cycle 5 min Stretch & warm up DB Complex: 15# x 4 x 10 MP from Rack: 20 x 2 x 8 front and back 20+ minis x 5 60+ minis x 1 60 x 3 70 x 3 x 2; 5 x 3 55 x 3 x 6 {Seated CG Pulley rows: 60kg x 12, 12, 15 {Planks: 3 x 30 sec Bench: 55 x 6 75 x 6 95 x 6 105 x 4 all paused {2" Incline DB Press: 25kg x 3 x 5 {Purple band Rows: 3 x 10 Mon Dec 27/10Leg Ext: 10kg x 15, Single leg ext - 10kg x 2 x 15 {Landmine: 15kg x 3 x 20 {Landmine Press: 15kg x 3 x 10/side Stretch BW Squat: 2 x 8 Manta Ray Squat: 20 x 2 x 5 60 x 2 x 5 120 x 5 140 x 5 160 x 3 180 NSGM: 120 x 3 x 8 Stretch Planks: 3 x 30 sec McLifter
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Post by McLifter on Dec 31, 2010 15:13:42 GMT -5
Tuesday Dec 28/10
Neck work: PB x 2 x 15/side 10kg x 15 15kg x 15 front and back
Stretch
MP from Rack: 20 + minis x 2 x 8 front and back 50kg + minis x 5 70 x 2 x 2; 6 x 3 55 x 2 x 6; 1 x 7
{Seated CG Pulley Rows: 60 x 15, 70 x 2 x 15 {Planks: 3 x 35 sec
Bench: 55kg x 6 75 x 6 95 x 6 105 x 5 Paused the lighter sets but just did reps on the 105. My right shoulder is suspect and it can only take so much work.
Face Pulls: PB x 3 x 15
Fri Dec 31/10
DB Complex: 20# x 2 x 10
Stretch
PC: 20 x 5 60 x 2 x 5 70 x 5 75 x 5 80 x 5
Sumo Deads off of a 3/4" plywood: 80 x 5 100 x 5 140 x 5 160 x 3 170 x 3 180 x 3 Double Overhand grip to 170 and then opposing grip for the set at 180.
{Band Assist Chins: GB x 4 x 5 {Planks: 4 x 35 sec {Dips: 4 x 5
There was much shaking going on when doing the Planks. Core is coming along though.
Well this is the last day of 2010. It was a good year with respect to lifting. I was able to get back on track and raise my strength levels back up to where they were a few years ago. I "Bookended" my forties with a 275kg Squat at 40 and again at 49. I was relatively injury free which is always a huge benefit to training, mental well being and overall good health. I will try to continue in this manner and see what 50 brings this year.
McLifter ;D
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