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Post by McLifter on Dec 23, 2011 18:50:02 GMT -5
Sun Dec 18/11Cycle 5 min Stretch & warm up BW Squat: 2 x 8 Manta Ray Squat: 35 x 2 x 5 60 x 5 75 x 5 92.5 x 5 110 x 5 Benchpress: 20 x 15 40 x 5 47.5 x 5 60 x 5 72.5 x 5 Wed Dec 21/11Stretch & warm up Overhead Band Crunch: GB x 60 Sumo Deads: 60 x 6, 5 85 x 5 105 x 5 125 x 5 MP: 20 x 2 x 10 front & back 20 x 5 35 x 5 42.5 x 5 52.5 x 5 2" DB Rows: 32.5 x 4 x 6 Recovery week. I will need to come up with a plan for Nationals and start working in some of the gear in the new year. McLifter
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Post by thebruce on Dec 26, 2011 13:28:47 GMT -5
Ahhh the wisdom of the deload. Good to see it applied. Do you have any rebound after the week?
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Post by McLifter on Dec 26, 2011 17:43:02 GMT -5
By "rebound" do you mean is my vertical jump any higher? Usually it is a nice break before getting into some more work. Fri Dec 23/11Cycle 5 min. Bar Holds: 60kg x 3 x 15 sec holds/hand Neck work: PB x 2 x 20/side, 10kg x 20; 20kg x 20 front & back HLR: 3 x 15 DB Flyes: 10# x 15 Bentover: 15# x 15 Face Pulls: Mini Band x 25, 25 behind head and 25 presses It is 15 weeks till Nationals, planning time... McLifter
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Post by thebruce on Dec 29, 2011 14:19:34 GMT -5
rebound effect whereby you noticeably stronger after the deload
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Post by McLifter on Dec 29, 2011 21:39:54 GMT -5
Mon Dec 26/11Neck work: 10kg x 20, 20kg x 20 front & back PB x 20, PB + Mini x 20/side Face Pulls: Mini x 25 front, 25 behind head, BW Squat: 2 x 8 Box Squat: 20 x 2 x 5 60 x 5 100 x 5 120 x 3 140 x 12 x 2 @ 60 sec rest {Cable Pullthroughs: 50kg x 3 x 10 {AB Wheel: 3 x 8 Cycle 5 min. Wed Dec 28/11Step ups: 1 min/leg = 32 reps; 3 x 20 /leg MP: 20 x 2 x 10 front & back 20 x 8 40 x 5 60 x 2 70 x 2 80 x 8 x 2 65 x 3 x 6 Bench: 65 x 5 80 x 8 x 3 @ 60 sec rest One Arm Cable Rows (OACR): 30kg x 12/side 35kg x 3 x 12/side Planks: 3 x 30 sec Triceps Pressdowns: PB x 40 McLifter
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Post by McLifter on Dec 30, 2011 23:07:55 GMT -5
Thu Dec 29/11Drag sled on short trail through snow. Managed to get a good huff & puff session here. Overhead carry of 45# plate up the driveway to the curve and back. Fri Dec 30/11Stretch & warm up Deads from below the knee: 20 x 2 x 5 60 x 5 100 x 5 140 x 5 177.5 x 6 187.5 x 6 197.5 x 6 207.5 x 6 I may have been too ambitious here but I did the weight. Bentover Rows: 100 x 6 105 x 8 110 x 2 x 8 {Front Pulldowns: 70kg x 4 x 8 {Shrugs: 105 x 8, 110 x 3 x 8 Ball Crunches: 10kg x 60 McLifter
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Post by McLifter on Jan 1, 2012 17:41:38 GMT -5
Saturday Dec 31/11{DB Flyes, Press, Curl: 10# x 2 x 12 {Leg Ext: 15kg x 20; Single leg - 10kg x 2 x 12 Bench: 20 x 20 45 x 5 60 x 5 80 x 3 100 x 3 #2 Board: 125 x 3 135 x 3 140 x 2 Weaker than I want to be here Incline DB Press: 25# x 15 30# x 15 35# x 15 Rotator Cuff Exercise & stretch Lying leg ext: 2 x 20 Well that caps off a successful year. I set my first Canadian Records and came out of it healthy! Just have to work on my ol' nemesis the weight and the bench strength and keep on improving the cardio. [glow=red,2,300]HAPPY NEW YEAR!! [/glow] McLifter
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