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Post by McLifter on Feb 25, 2011 21:51:05 GMT -5
Friday Feb 25/11
Band Crunches: GB x 90
Stretch
Bench: 30kg x 10, 8 30kg + PB x 8 60 + PB x 6 85 + PB x 8 x 3 @ 60 sec rest
Sumo Deads off Plywood: 60 x 8 120 x 5 160 x 3 190 x 8 x 1 @ 30 sec rest 210
Front Pulldowns: 60 kg x 12 70 x 12 80 x 12
Face Pulls: Mini x 2 x 20
McLifter
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Post by thebruce on Feb 28, 2011 11:10:04 GMT -5
Lookin good big man. Singles for the Sumo,I may have to try that.
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Post by McLifter on Feb 28, 2011 23:06:17 GMT -5
Sunday Feb 27/11Step ups - 3 min Stretch & warm up BW Squat: 2 x 8 Squat: 20 x 8 60 + PB x 5 Box - 120 + PB x 3 140 + PB x 12 x 2 @ 60 sec NSGM: 120 + PB x 6 130 + PB x 6 140 + PB x 6 150 + PB x 6 {Ball Crunches: 12.5kg x 3 x 30 {Plate Pullovers: 12.5kg x 3 x 10 Cycle - 7 min Monday Feb 28/11Stretch & warm up MP From Rack: 20 x 2 x 8 front and back 50 x 6 60 75 x 1 x 2; 7 x 3 57.5 x 2 x 7; 1 x 8 Rack Bench #9 Pin: 30 x 8 60 + Doubled Minis x 6 100 + DM x 6 120 + DM x 3 140 + DM x 2 150 + DM x 1 No go on the second so I just pushed hard for a few seconds 130 + DM x 5 Rolling Thunder Seated Rows: 45kg x 5 x 5/side Planks: 3 x 45 sec A little different but a good one. The 150 and the doubled minis felt like 190 - 200kg! It was hard to move. McLifter
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Post by McLifter on Mar 6, 2011 20:01:56 GMT -5
Friday Mar 4/11PC: 60 x 2 x 5 75 x 2 x 3 90 x 2 x 1 Bentover Rows: 90 x 5 100 x 5 120 x 5 130 x 5 140 x 3 x 5 Rack Pull #2 Pin: 160 x 3 200 x 3 230 x 3 250 260 270 YES!! Did these without straps. The bar was right on the knee cap and a most difficult spot to start the pull. I was happy with this. Landmine: 15kg x 2 x 30 Sun Mar 6/11Stretch & warm up Step ups: 3 min. alternating the leading leg after 30 sec. Neck Work: PB x 2 x 15 all four corners BW Squat: 2 x 8 Squats: 20 x 8 20 + GB x 5 Box - 60 + GB x 5 120 + GB x 3 140 + GB x 10 x 2 @ 50 sec rest Walk out and 1/4 Squat to pins: 200 x 3 240 x 3 260 x 3 280 x 3 Standing Band Crunches: GB x 75 Cycle: 7 min. A decent Squat work out. The weight felt heavy but manageable. I was not wearing a suit or knee wraps and added the belt at 240kg. McLifter
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Post by thebruce on Mar 7, 2011 12:17:36 GMT -5
Nice rack pull after some decent rows,no straps grip strength is good!!!! Impressive squating your core must be strong hitting 200 W/O a belt nice big guy nice.
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Post by McLifter on Mar 12, 2011 17:54:51 GMT -5
Thanks Brewster! There are some nagging things but that is the nature of trying to be a competitive athlete at this stage of the game. Mon Mar 7/11Step ups - 120 steps Stretch Chins: 6 x 3 Various grips and none of them was a full rep. However, as da Chin Master once told me...Just do 'em! Tuesday Mar 8/11Chins: 3 x 3 Stretch & warm up Bench: 20 x 10 60 x 10 80 x 4 100 x 3 120 x 3 130 85 + GB x 8 x 3 @ 50 sec rest Bentover Rows: 85 + GB x 3 x 8 MP From Rack: 75 x 8 x 3 57.5 x 1 x 7; 2 x 8 Band Tricep Ext: PB x 20 Thu Mar 10/11Stretch & warm up Band Crunches: GB x 75 PC: 60 x 2 x 5 70 x 5 80 x 3 85 x 3 90 x 3 Bentover Row: 90 x 5 120 x 2 x 5 140 x 5 150 x 5 Deads off Plywood: 150 x 5 170 200 x 8 x 1 @ 30 sec rest Sat Mar 12/11Stretch & warm up Bench: 20 x 2 x 15 60 x 2 x 5 80 x 3 100 x 3 120 130 Put on the Shirt and used the #2 Board: 140 x 3 160 x 3 180 x 2 x 1 MP from Rack: 80 x 8 x 2 57.5 x 3 x 8 {Chins: 5 x 3 {Ball Crunches: 12.5kg x 2 x 30 Rotator Cuff Exercise & stretch So that is what I did this past week. I haven't had much time to go online so everything was documented today. I will probably Squat tomorrow. McLifter
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Post by McLifter on Mar 13, 2011 17:33:43 GMT -5
Sun Mar 13/11Stretch & warm up BW Squat: 2 x 8 Squat: 20 + GB x 5 Box Squat: 20 + GB x 2 x 5 60 + GB x 5 120 + GB x 3 142.5 + GB x 10 x 2 @ 45 sec rest Walkouts and 1/4 Squat: 210 x 3 250 x 3 270 x 3 290 x 3 Landmine: 15kg x 2 x 30 Cycle - 7 min A good one. I was tired with losing an hour to Daylight Savings and the demanding dawg that whines in the morning resulting in me getting up hours earlier than I would have liked. The box squats went well and feeling the weight was what I needed. I was only in a belt for all but the set at 210kg. Taper time... McLifter
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Post by thebruce on Mar 14, 2011 9:59:23 GMT -5
You are movin some good weight Brock,must feel good to be strong even at your advanced years. Keep it rollin there big fella.
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Post by McLifter on Mar 20, 2011 17:24:57 GMT -5
Thanks Bruce! It's always nice to move some decent weight and feel like your getting somewhere. Tue Mar 15/11Landmine: 15kg x 2 x 30 Landmine Press: 15kg x 2 x 10/side Chins: 6 x 3 Bench: 50kg x 10 75kg x 10 90 x 3 110 x 3 125 135 I wasn't in the rack either so that meant sliding the weight to my waist and sitting up with it. 90 + GB x 8 x 3 @ 45 sec 2"DB Row: 32.5kg x 4 x 6 MP from Rack: 80 x 7 x 2; 1 x 3 60 x 3 x 6 Thu Mar 17th, 2011 St Patrick's Day!Standing Band Crunch: GB + Mini x 75 PC: 60 x 2 x 3 75 x 3 85 x 3 90 x 3 95 x 2 I couldn't get the third Sumo Deads off Plywood: 95 x 5 120 x 5 165 x 3 210 x 8 x 1 @ 30 sec rest - Last rep was conventional as I stalled out at the knees on the eighth set. Sat Mar 19/11Pin Bench #8 pin: 75 x 8, 6 100 x 3 107.5 x 3 115 x 3 122.5 x 3 130 x 3 137.5 x 3 145 x 2 x 1 I was trying for three but was pinned on the second rep so after a set of abs I did another single. This was after a full day of cutting wood and dragging dead trees back to the yard sight. Ball Crunches: 12.5kg x 75 Face Pulls: Mini band x 2 x 20 Sunday Mar 20/11Stretch & warm up BW Squat: 2 x 8 Squat: 20 + GB & minis x 8 Box Squat: 20 + GB & minis x 5 60 + bands x 5 120 + Bands x 3 142.5 + Bands x 8 x 1@ 45 sec rest These felt good and they were fast so the explosion out of the hole is good. Standing Band Crunches: GB + Minis x 80 I called it a day since I was fighting a headache. Things are looking alright for April 2nd. McLifter
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Post by McLifter on Apr 8, 2011 21:23:48 GMT -5
Tue Mar 22/11
Stretch & warm up
Chins: 3 x 3 Pulled something on left side so I stopped.
Bench: 20 x 2 x 10 60 x 8 85 x 6 100 x 3 60 + GB x 6 90 + GB x 8 x 3 @ 45 sec
Weighted Crunches: 45kg x 50
Face Pulls: Mini Band x 20, 2 x 15
McLifter
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Post by McLifter on Apr 8, 2011 21:44:08 GMT -5
Saturday April 2/11 CPU Nationals Charlottetown, PEIWeight - 126.2gk Wilks Coefficient - .5688 Openers: Squat - 237.5 Bench - 152.5 Dead - 235 Squats: 237.5 went well although I was nervous and shaky. I needed more food as the blood glucose was down which was causing some shaking. Sue kept on me and I ate and drank my way through the warm ups and first two attempts. This weight felt really light and it flew up. I was on my toes and was straining to hold the weight at the top for the signal which I received (much to my delight) and I racked the bar. I was in the meet! 265 - this too felt really light and I was not shaky at all. The weight came up so fast that the bar popped off my back and I took a step backwards with my left foot. Hence, I lost the lift. Sue convinced me to put some more weight on the bar so she put in 270kg. I came out and nailed it! The weight was light and if I had not missed the 265 I would have attempted the 280 and I believe I would have been good for it. So, I had the best squat in my class and therefore my first ever National Record. I was very pumped with this thought. Bench - 152.5 The bar flew up it was an easy opener as it should be. 167.5 - This too went well and I went up 10kg for the third. 177.5 - This went up with speed to spare and I think I left some weight on the bar. 3/3 on the Benchpress which was a very good day. No National record as my competition was benching 200kg or more. Deadlift - 235 Opener went well and I had a total. I had computed what I wanted to lift and we put 257.5kg on the bar for a second. This would have given me a 705 total with a lift in hand and would have also given me a 401 Wilks for the day. Unfortunately, the grip was not cooperating as I could not hang onto 257.5. On the second attempt I was locked out when my right hand gave way and the bar came crashing down from my waist. A lousy feeling. So, I took it for the third but the grip was now totally gone and it was giving out at mid thigh so I put the bar down. I ended up with 682.5kg total and a 388.2 Wilks. A Silver medal in the 120+ M2 Class and a National Record Squat. I have a long way to go to equal Mrs McLifter's record out put but it is a start. ;D McLifter
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Post by McLifter on Apr 8, 2011 21:48:08 GMT -5
Fri Apr 8/11
Stretch & warm up
KB Complex: 20kg x 3 x 8 of C&P, Snatch and Swing done with a 30 sec rest. Sweat, sweat, sweat...
SLDL > MP > Behind the Neck Press (BNP) > Bodyweight Squat - 3 x 10 done as a circuit.
{Ball Crunches: 10kg x 2 x 15, 20 {Plate Pullovers: 10kg x 3 x 15
Hangs - 2 x 45 sec
Stretching and Trunk twists
McLifter
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Post by Rehband on Apr 10, 2011 15:35:07 GMT -5
Excellent results there Brock, congrats on your performance at the Nationals.
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Post by McLifter on Apr 12, 2011 22:19:09 GMT -5
Thanks Al. Sue checked the CPU website and it looks like I have three National Records! I'm pumped about this!
Mon Apr 11/11
So a lot of what I am doing in the next while is just volume stuff. Trying to heal up and improve my cardio and grip as well as lean out some.
Stretch & warm up
Neck work: 10kg x 15, 20kg x 15 front & back PB x 2 x 15/side
BW Squat: 2 x 5 OH Squat: 20kg x 2 x 5, 8 {Manta Ray High Box Squat: 20 x 10, 60 x 2 x 10 {Pullovers: 20kg x 2 x 10
{Cable Pressdowns: 12.5kg x 2 x 20 {Hammer Curls: 25# x 2 x 20
Head Halos: 10kg x 20
OH Band Crunches: GB x 100
Farmer's Walk: 39kg/hand x 4 sets. This really burned the lungs and tested the grip even with the lighter weight. Man am I out of shape!
Tue Apr 12/11
Standing Band Crunches: GB x 100
KB Swings: 20kg x 3 x 8/side
Sumo Deads: 60 x 10, 15 100 x 3 x 10
Holds: 100kg x 1min, 55 sec.
Stretch
McLifter
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Post by McLifter on Apr 17, 2011 14:49:27 GMT -5
Sun Apr 17/11
{Ball Crunches: 10kg x 4 x 20 {Plate Pullovers: 10kg x 4 x 10
Bar Holds: 100kg x 3 x 60 sec
BW Squat: 2 x 8 Manta Ray High Box Squat: 20 x 2 x 8 60 x 10 80 x 10 100 x 10
Bench(feet up): 20 x 2 x 15 60 x 10 70 x 10 80 x 10
Incline DB Press: 40# x 2 x 15
stretch
McLifter ;D
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