|
Post by thebruce on Aug 2, 2011 11:41:36 GMT -5
Man you are killin those last AMRAP sets. FM pullups F#%K ME ??
|
|
|
Post by McLifter on Aug 3, 2011 16:06:10 GMT -5
FM Pullups = "FAT MAN Pullups". Basically pulling myself to a bar set in the rack while I lie on the floor. Kind of like rowing yourself up to the table for another helping after you have fallen to the floor to loosen your pants at Thanksgiving Dinner. ;D McLifter
|
|
|
Post by McLifter on Aug 9, 2011 20:01:41 GMT -5
Monday Aug 1/11Stretch & warm up MP: 20 x 10 front & back 30 x 5 45 x 5 55 x 3 62.5 x 3 70 x 8 2" DB Row: 32.5 x 3 x 8, 3 x 4, 3, 1, 1 {Incline DB Press: 25# x 20, 30# x 20, 35# x 20 {Lying Leg Raises: 3 x 15 Stretch, Planks 35 sec, 40 sec Tue Aug 2/11Step ups: 3 x 15/leg Stretch Single leg Ext: 15kg x 2 x 15 BW Squat: 2 x 8 Squat: 20 x 5 60 x 5 100 x 5 122.5 x 3 140 x 3 157.5 x 9 {SLDL: 70 x 4 x 10 {Ball Crunches: 4 x 25 Thu Aug 4/11Stretch & warm up Bench: 37.5 x 20, 15 60 x 5 80 x 3 90 x 3 102.5 x 7 FM Pullups: 5 x 5 Sumo Deads: 120 x 5 145 x 3 165 x 3 185 x 6 Band Crunches: GB x 85 Sun Aug 7/11Overhead Band Crunches: GB x 90 Stretch MP: 20 x 2 x 8 front & back 20 x 8 45 x 5 55 x 5 60 x 5 67.5 x 3 75 x 7 2" DB Row: 32.5 x 8, 5, 6, 4, 4, 3, 4, 2, 2, 2, 2 The left hand was good for more reps but the right hand was weaker and opening up. This was all it could handle. 80# x 2 x 10 Mon Aug 8/11Stretch Step ups: 3 x 15/leg BW Squat: 2 x 10 Squat: 20 x 5 60 x 5 100 x 5 130 x 5 147.5 x 3 165 x 3 I was cautious about the knees. There was some pain on the inside of my left knee. Single leg ext: 10kg x 2 x 15 Ball Crunches: 10kg x 50 McLifter
|
|
|
Post by thebruce on Aug 10, 2011 10:54:24 GMT -5
7.5 K jump from last squat WO and for the prescribed triple looks good to me. Hope the knee is OK today.
|
|
|
Post by McLifter on Aug 15, 2011 20:55:25 GMT -5
Thu Aug 11/11SLDL: 75 x 3 x 10 Bench: 20 x 20 60 x 5 70 x 5 80 x 5 85 x 5 97.5 x 3 107.5 x 3 Bentover Rows: 70 x 4 x 12 Incline BP: 60 x 2 x 10 65 x 10 Ball Crunches: 60 Sun Aug 14/11T-Bar Row: 12.5kg x 20 32.5 x 20 45 x 20 PC: 60 x 2 x 5 70 x 5 75 x 3 80 x 3 85 x 3 90 Sumo Deads: 90 x 5 120 x 5 145 x 5 155 x 3 175 x 3 MP: 20 x 2 x 8 front & back 32.5 x 5 40 x 5 47.5 x 5 Ball Crunches: 12.5kg x 60 Plate Pullovers: 12.5kg x 12 McLifter
|
|
|
Post by McLifter on Aug 23, 2011 21:59:44 GMT -5
Tue Aug 16/11 Leg ext: 7.5 x 20, Single - 7.5 x 15, 10 x 15, 15 x 15 Stretch BW Squat: 2 x 8 Squat: 20 x 2 x 5 70 x 5 87.5 x 5 105 x 5 Single leg ext: 10kg x 2 x 20 Band Crunch: GB + Mini x 90 Thu Aug 18/11Stretch Band Crunch: GB x 25 GB + Mini x 50 Tricep Pressdown: PB x 20 GB x 20 Bench: 20 x 20 40 x 6 45 x 5 57.5 x 5 67.5 x 5 Sumo Deads: 85 x 5 102.5 x 5 125 x 5 KB Press: 20kg x 2 x 15/arm KB Row: 20kg x 25, 20 Pump & sweat!! Sun Aug 21/11Warm up & stretch MP: 20 x 2 x 10 front & back 20 x 8 40 x 5 52.5 x 5 60 x 5 70 x 8 {Chins: 5 x 5 {KB Press: 20kg x 5 x 8/side Helped Mrs. McLifter into her new Centurion Squat Suit....it's gonna be good! ;D McLifter
|
|
|
Post by McLifter on Aug 27, 2011 11:52:56 GMT -5
Wed Aug 24/11KB Swings: 20kg x 3 x 8/arm Stretch Single leg ext: 10kg x 3 x 15/leg BW Squat: 2 x 8 Squat: 20 x 8 60 x 5 80 x 5 100 x 5 117.5 x 5 130 x 5 152.5 x 8 Leg Raises: 25 Friday Aug 26/11Ball Crunches: 10kg x 60 Bench: 20 x 20, 10 60 x 8 75 x 5 87.5 x 5 100 x 8 Sumo Deads: 70 x 5 120 x 5 137.5 x 5 157.5 x 5 180 x 8 Tough but I got it!! McLifter
|
|
|
Post by McLifter on Sept 2, 2011 15:50:03 GMT -5
Sunday Aug 28/11
Stretch
MP: 20 x 2 x 10 front & back, 10 40 x 8 50 x 5 57.5 x 3 65 x 3 72.5 x 5
KB Press: 20kg x 2 x 15, 10
KB Row: 20kg x 20 80#DB x 20, 16/side
Band Crunches: GB + Mini x 60
Stretch
Tue Aug 30/11 Moose Jaw, SK IPF Sub - Junior & Junior World Championships
Squat: 20 x 5, 8, 8 65 x 5 90 x 5 125 x 3 142.5 x 3 160 x 5
WSGM: 125 x 2 x 8 135 x 2 x 8
We used the training set up in the back room on Tuesday evening. I gotta tell you, the future of powerlifting is in strong hands. These Juniors can move some serious weight!! Some very good lifting up to Thursday afternoon when we left for the drive back to Manitoba.
I passed my IPF Category I Referee's exam and I now can wear the red badge and tie! I am quite pleased. ;D
Thank you to all of you who visit this forum who happened to come to the Birthday party on the 27th. It was a great celebration and it was good to see everyone there.
Brock
|
|
|
Post by Rehband on Sept 2, 2011 17:50:03 GMT -5
Congratulations on attaining your Category I, your last minute cramming (coupled with a wealth of experience) paid off.
|
|
|
Post by McLifter on Sept 2, 2011 21:54:39 GMT -5
Thanks Al, I read through the rule book twice just to refresh my memory on some of the details. The Category I was a practical exam where you ran the weigh in, equipment check and then sat in the head chair. First attempts do not count towards the exam so I needed to sit for two sessions on Wednesday the morning session and the evening session. Then I was up bright and early to act as the TC for the morning session yesterday before driving 700+km to get home. I just finished a workout and here it is... Fri Sep 2/11Stretch PC: 20 x 5 60 x 2 x 5 70 x 5 80 x 3 90 x 3 Bench: 20 x 20 60 x 10 70 x 5 82.5 x 3 92.5 x 3 105 x 5 130 with a pause Sumo Deads: 60 x 5 120 x 5 147.5 x 3 170 x 3 190 x 5 Ball Crunches: 12.5 x 50 Bar holds: 60kg x 3 x 15/hand McLifter
|
|
|
Post by McLifter on Sept 4, 2011 20:39:35 GMT -5
Sun Sep 4/11
Stretch
KB Swings: 20kg x 3 x 8/arm
MP: 20 x 2 x 10 front & back 45 x 8 60 x 5 70 x 3 77.5 x 5 55 x 3 x 10
DB Rows: 80# x 2 x 20, 14/side
Overhead Band Crunches: GB + Mini x 60
McLifter
|
|
|
Post by McLifter on Sept 13, 2011 21:03:25 GMT -5
Mon Sep 5/11Overhead Band Crunch: GB + Mini x 70 Single leg ext: 5kg x 20 12.5 x 2 x 20 Single leg curl: 12.5 x 12 (both legs) Single - 12.5 x 2 x 12 BW Squat: 2 x 8 Squat: 20 x 2 x 5 60 x 2 x 5 100 x 5 135 x 5 152.5 x 3 170 x 3 200 WSGM: 127.5 x 2 x 8 137.5 x 2 x 8 Thu Sep 8/11Single leg ext: 56kg x 20 10kg x 20 15kg x 20 Single leg curl: 5kg x 20 10kg x 2 x 15 Stretch Bench: 20 x 20, 15 60 x 8 70 x 5 80 x 5 87.5 x 5 100 x 3 110 x 5 70 x 3 x 10 Fri Sep 9/11Warm with Rack Pulls #3 Pin + 2 plywood: 60 x 2 x 8 90 x 5 110 x 5 120 x 5 Sumo Deads: 120 x 5 140 x 5 157.5 x 5 180 x 3 200 x 3 Bar Holds: 60kg x 3 x 16 sec/side Crunches: 30 and Stretching Sun Sep 11/11Stretch 'MP: 20 x 2 x 12 front & back 20 x 5 32.5 x 5 40 x 5 50 x 5 DB Complex (Side Lateral, Front Raises, Bentover lateral): 15# x 15 20# x 15 Band Pressdown: PB x 2 x 20 KB Rows: 20kg x 2 x 20/side Ball Crunches: 60 reps Tue Sep 13/11Stretch Band Crunch: GB + PB x 50 OH Squat: 2 x 5 20kg x 2 x 5 Squat: 20 x 5 60 x 5 72.5 x 5 90 x 5 107.5 x 5 Pullthroughs: 25kg x 15 35kg x 2 x 15 McLifter
|
|
|
Post by thebruce on Sept 19, 2011 8:23:43 GMT -5
Very nice mix of WU and assistance to go with your main lifts. I see the numbers coming up in those as well good stuff.
|
|
|
Post by McLifter on Sept 24, 2011 0:03:14 GMT -5
Yes, slow and steady helps keep us old farts together. Fri Sep 16/11Stretch & warm up Bench: 30 x 20 35 x 20 47.5 x 5 57.5 x 5 70 x 5 Sumo Deads: 60 x 5 85 x 5 105 x 5 127.5 x 5 Bar holds: 60kg x 2 x 17sec, 1 x 15 sec Grip was giving out Ball Crunches: 10gk x ? Forgot to write it down... Sun Sep 18/11Stretch & warm up OH Squat: 20 x 2 x 5 40 x 5 50 x 5 Squat: 60 x 5 100 x 5 120 x 5 137.5 x 5 157.5 x 8 NSGM: 100 x 4 x 10 Standing band crunch: GB x 75 Tue Sep 20/11Stretch & warm up MP: 20 x 10 front & back 20 x 5 40 x 5 50 x 5 55 x 5 62.5 x 5 72.5 x 8 42.5 x 5 x 10 KB Rows: 20kg x 3 x 20/side Ball Crunches: 40 Facepulls: Mini band x 2 x 20 Fri Sep 23/11Stretch & warm up Bench: 20 x 15, 10 followed by DB Complex - 15#DB X 4 x 15 of FR, BL, P, SL Bench: 40 x 5 60 x 5 77.5 x 5 90 x 5 100 x 8 72.5 x 3 x 10 Sumo Deads: 120 x 5 140 x 5 162.5 x 5 185 x 7 Ball Crunches: 10kg x 75 reps That's it for the week. Mrs. McLifter is all trained up and ready to represent CANADA at the Worlds. We head out on Monday. Follow the video feed on Goodlift as it is the easiest way to keep tabs on the competition. McLifter
|
|
|
Post by McLifter on Oct 6, 2011 20:55:37 GMT -5
Sun Sep 25/11Step ups: 3 x 20/side Stretch OH Squat: Broom x 2 x 5 20 x 2 x 5 40 x 5 50 x 5 55 x 5 Squat: 60 x 5 100 x 5 130 x 3 147.5 x 3 165 x 6 NSGM: 105 x 4 x 10 Overhead Band Crunch: GB x 80 Mon Oct 3/11Stretch & warm up MP: 20 x 2 x 10 front & back 20 x 2 x 8 40 x 5 50 x 5 60 x 3 67.5 x 3 75 x 5 Bench: 20 x 15 60 x 8 72.5 x 5 82.5 x 3 95 x 3 107.5 x 5 77.5 x 3 x 10 One Arm Rows: 20kg x 20 60# x 20/16/side Ball Crunches: 10kg x 60 Neck work: 10kg x 15 front & back 15kg x 15 front & back Tue Oct 4/11Stretch & warm up PC: 20 x 2 x 5 60 x 2 x 5 70 x 5 75 x 3 80 x 3 90 Sumo Deads (with squat shoes): 60 x 5 90 x 5 120 x 5 152.5 x 3 172.5 x 3 195 x 4 (3 sumo and 1 conv.); x 1 in deadlift shoes for comparison This felt easier at the lighter weights but 195 was harder and slower. Band Crunches: GB x 80 Thu Oct 6/11Step ups: 3 x 20/leg Band Crunches: GB x 85 OH Squat: 20 x 2 x 5 40 x 5 50 x 5 60 x 5 Squat: 60 x 5 100 x 5 137.5 x 5 157.5 x 3 175 x 4 NSGM: 107.5 x 4 x 5 McLifter
|
|