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Post by McLifter on Jan 1, 2011 20:53:39 GMT -5
Well it is 12 weeks to Nationals and the start of a new year. With new weight classes and entering a new age group this year I have some work to do.
Sat Jan 1/11
Cycle: 10 min.
Stretch
MP from Rack: 20 x 2 x 8 front and back 20 + Minis x 8 50 + Minis x 5 70 x 1 x 2; 7 x 3 55 x 1 x 6; 2 x 7
Bench: 55 x 6 80 x 3 100 x 3 110 x 3 - All reps were paused.
2" DB Rows: 25kg x 3 x 8/side
HLR: 4 x 12
McLifter
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Post by thebruce on Jan 5, 2011 10:06:52 GMT -5
Good benchin there buddy after all that pressing. Didja eat yer fish???
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Post by McLifter on Jan 7, 2011 21:51:41 GMT -5
Da feesh eezz stil a frozen chunk. Tue Jan 4/11Neck work: PB x 10, 12 on all four corners Stretch Leg Ext: 10kg x 15; Single leg ext - 10kg x 2 x 15 Stretch BW Squat: 2 x 8 Manta Ray Squat: 20 x 2 x 5 60 x 2 x 5 120 x 5 140 x 5 150 x 3 160 x 3 185 - Very slow NSGM: 125 x 3 x 8 Standing Band Crunch: GB x 60 Cycle - 6 min. Thu Jan 6/11Band Crunch: GB x 75 reps Neck work: PB x 12, 15/side 20kg x 12, 15/front & back Rack Pulls: #5 Pin - 120kg x 8 160kg x 5 200kg x 5 240kg x 5 280kg x 2, added straps x 5 300kg x 5 260kg x 10 Planks: 3 x 40 sec. Band Stretching Cycle - 6 min. Well I can feel that pulling today. Some stiffness in the traps and upper back. McLifter
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Post by McLifter on Jan 10, 2011 21:46:19 GMT -5
Sat Jan 8/11MP from Rack: 20 x 2 x 8 front & back 20 + minis x 8 50 + minis x 5 70 x 8 x 3 55 x 3 x 7 Rack Press: Pin #9 - 120 x 5 140 x 5 150 x 3 160 x 3 170 NO! DB Flyes: 15# x 15 20# x 2 x 15 Hammer Curls: 20# x 10 30# x 15 40# x 15 Face Pulls: Mini x 2 x 10 Ball Crunches: 10kg x 75 Monday Jan 10/11Stretch & warm up PC: 60 x 3 x 5 BW Squat: 2 x 8 Manta Ray Squat: 45 x 2 x 8 120 x 5 150 x 5 170 x 3 190 Rack Squat: #14 Pin - 190 x 3 200 x 3 240 x 3 260 x 3 Ball Crunches: 10kg x 50 Cycle x 6 min. McLifter
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Post by McLifter on Jan 11, 2011 21:35:35 GMT -5
Tue Jan 11/11KB Complex: 20kg x 2 x 5/side of C&P, Snatch, Swing MP from Rack: 20 + Minis x 2 x 8 front & back 50 + minis x 5 75 x 8 x 2 55 x 2 x 7; 1 x 8 {Incline Bench: 60 x 4 x 6 {2"DB Rows: 25kg x 4 x 8/side Planks: 45 sec x 3 McLifter
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Post by McLifter on Jan 20, 2011 21:44:29 GMT -5
Sat Jan 15/11
Leg Ext: 10kg x 15; Single leg - 10kg x 12, 15
Neck Work: PB x 2 x 15/side 15kg x 15; 20kg x 15 front and back
PC: 60 x 2 x 5 70 x 2 x 5
Sumo Deads off of Board: 70 x 5 120 x 5 160 x 3 190 x 3 x 3
MP From Rack: 20 x 2 x 8 front & back 55 x 3 75 x 7 x 2; 1 x 3 55 x 1 x 7; 2 x 8
Monday Jan 17/11
Stretch & warm up
BW Squat: 2 x 8 Squat: 50 x 2 x 8 Manta Ray Box Squat: 80 x 5 120 x 5 140 + chains x 12 x 2 @ 60 sec rest
Cable Pullthroughs: 55kg x 3 x 10
Cycle 7 min.
Calf Raises: 15, Single leg x 2 x 8
Tue Jan 18/11
Stretch & warm up
DB Complex 15# x 2 x 10 (four exercises)
Rack Bench: #9 pin - 60 x 8 120 x 5 145 x 5 155 x 2 165 x 2 170 x 2 175 x 2 180
Front Pulldowns: 55kg x 15 75kg x 2 x 12
Rotator Cuff Exercises & stretch
Weighted Crunches: 45kg x 50
Thu Jan 20/11
Stretch
PC: 35 x 5 60 x 5 70 x 5 75 x 3 80 x 3 85 x 3
Rack Pull #4 Pin: 120 x 5 165 x 5 205 x 5 245 x 5 285 x 1 no straps 285 x 5 straps 305 x 5 265 x 10
Trunk Twists: 20kg x 60
I haven't been able to get on the computer for awhile so here are the workouts up to tonight.
McLifter
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Post by McLifter on Jan 27, 2011 22:04:07 GMT -5
Sunday Jan 23/11Reverse Hypers: 15, 10kg x 3 x 15 Stretch BW Squat: 2 x 8 Squat: 20 x 5, 60 x 5 Manta Ray Box Squats: 120 x 3 140 + chains x 12 x 2 @ 60 sec rest SLDL off of Block: 60 x 10 70 x 10 80 x 10 Planks: 3 x 45 sec. Band Stretching Tue Jan 25/11 {Landmine: 15kg x 3 x 30 {Leg Ext: 10kg x 15, Single leg - 10kg x 15, 12.5 x 15 MP from Rack: 20 x 2 x 8 front & back 20 + Minis x 8 50 + Minis x 5 75 x 7 x 2; 1 x 3 55 x 1 x 7; 2 x 8 Bench: 55 x 8 80 x 10 x 3 @ 60 sec 2" DB Row: 25kg x 8 27.5kg x 8 30 kg x 8 Rotator Cuff Exercise and stretch 10 really ugly Burpees Thu Jan 27/11Neck work: PB x 2 x 15/side 20kg x 2 x 15 front & back Stretch - Step ups to warm up PC: 60 x 2 x 5 70 x 5 80 x 3 90 x 3 Deads off of boards: 90 x 5 120 x 5 160 x 3 170 x 10 x 1 @ 30 sec rest Reverse Hypers: 10kg x 10, 12 15kg x 10 Spread Eagle Trunk twists: 2 x 50 McLifter
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Post by McLifter on Feb 1, 2011 22:18:55 GMT -5
Monday Jan 31/11
Step ups - 3 min
Stretch & warm up
BW Squat: 2 x 8
Manta Ray Squat: 20 x 2 x 8
Manta Ray Box Squat: 60 x 5 120 x 3 120 + chains x 1 140 + chains x 12 x 2 @ 55 sec
NSGM: 120 x 3 x 8
Floor Press: 20 x 8 60 x 8 80 x 3 90 x 3 100 x 3 110 x 3 120 130
Planks: 3 x 35 sec
Cycle - 7 min.
Tue Feb 1/11
Leg Ext: 12.5kg x 15, Single - 12.5 x 2 x 15
MP From Rack: 20 x 2 x 10 front & back 20 + Mini x 8 50 + mini x 5 75 x 6 x 2; 2 x 3 55 x 3 x 8
Bench: 55 + doubled minis x 8 80 + doubled minis x 10 x 3 @ 55 sec
{Band Assist Crunches: 4 x 6(GB) {Band Crunches: 4 x 20
McLifter ;D
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Post by McLifter on Feb 6, 2011 10:46:31 GMT -5
Thu Feb 3/11Stretch & warm up Neck work: PB x 4 x 8, 4 x 10 (all 4 corners ;D) PC: 60 x 2 x 5 70 x 5 80 x 3 90 x 3 100 I couldn't clean it. Sumo Deads off of board: 100 x 5 140 x 5 165 175 x 10 x 1 @ 30 sec rest Ball Crunches: 12.5kg x 75 Plate Pullovers: 12.5 x 15 Fri Feb 4/11Stretch & warm up MP from Rack: 20 x 8 front and back 30 x 8 50 x 5 75 x 5 x 2; 3 x 3 57.5 x 3 x 6 Reverse Grip 2" Bar Bench: 20 x 10 60 x 5 80 x 5 100 x 3 105 x 3 110 120 It was tough taking it out of the rack since it has been years since I've done this exercise. In the past I was able to rep with 140 so I'll include it for awhile. Tricep Pressdowns: 40kg x 2 x 15; 1 x 20 Rotator Exercises & stretch Trunk Twists: 10# Ball x 80 McLifter
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Post by McLifter on Feb 6, 2011 17:30:17 GMT -5
Sun Feb 6/11Stretch & warm up OH Squat: 20 x 2 x 5, 40 x 5 Manta Ray Squat: 20 + PB x 5 60 + PB x 5 Box - 80 + PB x 5 120 + PB x 1 140 + PB x 12 x 2 @ 50 sec rest WSGM: 120 x 8 130 x 8 140 x 6 Band Crunches: GB x 30; GB + Mini x 30 Cycle 7 min. McLifter
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Post by McLifter on Feb 11, 2011 22:35:50 GMT -5
Mon Feb 7/11Stretch & warm up MP from Rack: 20 x 2 x 8 front & back 45 x 5 60 x 2 75 x 4 x 2; 4 x 3 57.5 x 2 x 6; 1 x 7 Bench: 57.5 + doubled minis x 8 82.5 + Doubled Minis x 10 x 3 @ 50 sec Rotator Cuff Exercises & stretch Ball Crunches: 12.5kg x 75 Wed Feb 9/11Bentover Rows: 60 x 10 80 x 8 100 x 5 120 x 5 130 x 5 140 x 5 Rack Pull #3 Pin: 120 x 5 160 x 5 200 x 5 240 x 5 Straps 280 x 3 Front Pulldown: 70 x 12 80 x 12 90 x 12 HLR: 4 x 12 Fri Feb 11/11Stretch & warm up MP from Rack: 20 x 2 x 8 front & back 55 x 6, 3 75 x 3 x 2; 5 x 3 57.5 x 1 x 6; 2 x 7 Bench: 60 x 8 85 x 3 120 x 2 #3 Board and Shirt - 145 x 2 160 x 3 170 x 1, missed the second 175 180 {Band Pressdowns: GB x 2 x 20; 1 x 15 {Ball Crunches: 12.5 x 3 x 25 Rotator Cuff Exercises & Stretch McLifter
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Post by McLifter on Feb 13, 2011 22:31:05 GMT -5
Sunday Feb 13/11Stretch & warm up BW Squats: 8, 5, 8 Manta Ray Box Squat: 55 x 5 55 + PB x 5 95 + PB x 2 120 + PB 145 + PB x 12 x 2 @ 45 sec rest WSGM: 125 x 8 135 x 8 145 x 5 Core Blaster: 26.5kg x 3 x 15 Cycle - 7 minutes A real sweat fest this afternoon. A good workout with decent speed on the box squats. McLifter
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Post by McLifter on Feb 15, 2011 21:50:56 GMT -5
Tue Feb 15/11Core Blaster: 26.5kg x 3 x 15 Face Pulls: Mini band x 3 x 15 MP from Rack: 20 x 2 x 8 front & back 37.5 x 8 50 x 5 60 75 x 2 x 2; 6 x 3 57.5 x 3 x 7 Bench: 57.5 + PB x 6 85 + PB x 8 x 3 @ 45 sec rest 2"DB Rows: 30kg x 8 32.5kg x 3 x 8 Rotator Cuff Exercise & stretch McLifter
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Post by McLifter on Feb 19, 2011 21:27:39 GMT -5
Thu Feb 17/11
Stretch & warm up
Bentover Row: 85 x 2 x 5 120 x 5 130 x 5 135 x 5 140 x 5 145 x 5
Conventional Deadlift off Plywood: 145 x 5 165 185 x 10 x 1 @ 30 sec 205
Ball Crunches: 12.5kg x 80
Fri Feb 18/11
Stretch & warm up
Bench: 60 x 8, 6 80 x 5 105 x 3 120 x 3 130 135 Add F6 shirt and 3 Boards - 145 x 3 155 x 3 165 x 3 175 185
KB Swings: 20kg x 3 x 10/side
Band Pressdowns: PB x 3 x 20
Weighted Crunches: 45kg x 50
Rotator Cuff Exercises
McLifter
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Post by McLifter on Feb 22, 2011 22:14:27 GMT -5
Tue Feb 22/11KB Complex: 20kg x 2 x 5 of Snatch, C&P, Swing/side Helps to get the blood flowing Stretch & warm up BW Squat: 8 Squat: 20 x 8, 5 60 x 5 120 x 5 145 x 3 160 200 Suit Bottoms, Belt and knee wraps - 225 x 3 All high due to my largness and the suit 245 x 3 I managed better depth here 260 This felt easy, straps were still down and no spotters (not even the dawgs) Band Crunches: GB x 80 Cycle - 7 min. McLifter
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