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Post by McLifter on Jan 1, 2012 17:48:51 GMT -5
Well I've completed the first workout of the new year and I just came up with a catchy motto for the year - "THE MAYAN METHOD" in other words ... lift like there is no tomorrow. ;D I have started my training program for Nationals and I will probably have to adjust things but today was the second squat workout. Things went well. Sunday Jan 1/12Stretch & warm up Neck work: PB x 2 x 15 all four corners 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 @ 55 sec rest Manta Ray Box Squat (NS): 100 x 2 x 10 Ab Wheel: 2 x 8; 1 x 9 Band Stretching Cycle - 7 min. McLifter
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Post by thebruce on Jan 5, 2012 0:05:34 GMT -5
I got all excited when I seen the title presuming you had dreamed up a truncated pyramid approach to training you know lots of volume at the base increase the intensity and decrease the volume till you are near the peak but drop back to the base before you peak,then in a masterful triumph you hit the peak at Nationals. Anyway nice work out.
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Post by Wolverine on Jan 5, 2012 14:01:34 GMT -5
McLifter / thebruce
In using "The Mayan Method", we may want to take a look a gradual increase in volume, and the sacrifices of the occasional virgin, as well as the elderly to the jaguar gods, culminating in a contest scheduled for, say, December 21............maybe we should schedule it for the 20th, just in case all hell breaks loose and we don't have time to get at least 1 deadlift in to get a total.
To get the full benefit, we may also want to take a look at relocating the contest to the Yucatan Peninsula, and the closer to Chichen Itza, the better.......No point in fooling around here.
Wolverine
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Post by McLifter on Jan 5, 2012 21:55:33 GMT -5
I'm all for lifting on the beach in Mexico. Given the circumstances this year it may get crowded down there though...onto the last couple of workouts. Tue Jan 3/12Cycle 5 min Stretch & warm up Ball Crunches: 10kg x 70 Face Pulls: Mini band front, back and band presses x 20 MP: 20 x 2 x 20 front & back 20 x 5 40 x 5 60 x 3 70 x 3 80 x 7 x 2; 1 x 3 65 x 2 x 6; 1 x 7 Bench: 65kg x 5 80 x 8 x 3 @ 55 sec rest Tricep Band Pressdowns: PB x 20, GB x 20, 15 Rotator Cuff Exercises & stretch Wed Jan 4/12Drag - 2 laps of short trail Overhead Barrel carry - around the yard Thu Jan 5/12Stretch & warm up Neck Work: PB x 20, PB + Mini x 20/side 15kg x 20, 20kg x 15 front & back Conventional Dead off Block: 60 x 2 x 5 100 x 5 140 x 2, 3 Floor 180 x 12 x 1 @ 30 sec rest T-Bar Row: 60kg x 2 x 8 80 x 2 x 8 Behind Neck Pulldowns: 70kg x 10, 8 75kg x 2 x 8 Shrugs: 100 x 8 130 x 3 x 8 Ab Wheel: 1 x 8; 2 x 9 McLifter
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Post by McLifter on Jan 7, 2012 17:18:06 GMT -5
Oh look they're playing "2012" on Showcase today. ;D Sat Jan 7/12Stretch & warm up MP: 20 x 2 x 8 front & back 20 x 5 40 x 5 50 x 3 60 x 2 70 80 x 6 x 2; 2 x 3 65 x 1 x 6; 2 x 7 Bench: 60 x 5 85 x 3 105 x 3 115 x 1 #2 Board - 127.5 x 3 137.5 x 2 142.5 x 2 x 1 Standing Ab Crunches: 50kg x 60 Woefully weak on the Bench in-spite of maintaining my bench throughout the summer. Right shoulder is the culprit here. Not very strong and I must be careful or I'll join some other members of this board on Rehab assignment. McLifter
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Post by McLifter on Jan 9, 2012 20:38:02 GMT -5
Sun Jan 8/12Step ups: 2 x 15/side Leg Ext: 15kg x 20, Single leg - 10kg x 3 x 15/leg BW Squat: 2 x 8 Box Squat: 42.5 x 2 x 5 60 x 5 100 x 3 125 x 3 140 x 6 x 2 @ 50 sec rest I was going for twelve sets and on the 6th set I felt some strain on the right inner groin. Rested and tried the 7th set, on the way down I felt a "pop" about 3cm from the groin so I sat on the box and leaned forward ala Good Morning and put the bar on the pins. This may be a set back to Nationals! RDL: 60 x 8 before squats and 3 x 8 after Band leg work to pump some blood into the injured area Ab Wheel: 3 x 9 Band Stretching Cycle - 7 min to cool down So, it was ice and liniment for the afternoon. A walk with the dawgs helped to loosen things up too. I spoke with "the Bruce" about the predicament and there may be a plan. Today the groin did not feel too bad but at times the tightness goes through the hip joint to a spot on my low back/upper glute area...everything is connected right? McLifter
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Post by McLifter on Jan 12, 2012 20:28:38 GMT -5
Tue Jan 10/12
Drag 84kg x 2 laps of the short trail; 200 laps backwards
Overhead carry with a 45# plate to the corner and back. This was before the big drop in temperature and it felt good.
Thu Jan 12/12
Step ups: 3 min alternating at 30 sec/leg
Stretch
BW Squat: 3 x 8 Goblet Squat: 20kg Kettle bell x 2 x 8 This wasn't bad given the injury on Sunday. Stiff but not as bad as I thought. Still, I will need to take things slow and easy and build gradually from here.
MP: 20 x 2 x 10 front & back 20 x 5 40 x 5 50 x 3 60 x 2 70 80 x 5 x 2; 3 x 3 65 x 3 x 7
Rack Deads below the knees: 140 x 5 170 x 5 180 x 5 200 x 5 210 x 3 Playing it cautious here as there was some tightness kicking in on the left hamstring and glute along with the chronic pain in the lower right lumbar area. Probably all a result of working harder due to the injury.
Shrugs: 140 x 4 x 8
Standing Ab Crunches: 35kg x 4 x 20
McLifter ;D
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Post by Rehband on Jan 18, 2012 20:45:53 GMT -5
How's the hands doin' there boss? That barehanded farmers walk with two frozen 25kg plates certainly proved your toughness in my books. Hope that all is well. Cheers, Al
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Post by McLifter on Jan 19, 2012 9:38:04 GMT -5
:-[It turns out Al that it was a stupid thing to do. My hands are showing the effects of the "Elieko Frostbite" and they have been quite sore. It did not affect my benching on Tuesday (my lack of strength did that) but gripping the bar for some pulling movements could be a challenge tonight. Brock
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Post by McLifter on Jan 23, 2012 10:11:30 GMT -5
Sun Jan 15/12Neck work: PB x 15/side PB + Mini x 15/side 15kg x 15 front & back 22.5kg x 15 front & back {Landmine: 15kg x 3 x 30 {Landmine Press: 15kg x 3 x 10 BW Squat: 5 OH Squat: Broomstick 4 x 5 Goblet Squats: 20kg KB x 3 x 5 Bench: 20 x 15, 5 40 x 5 60 x 5 80 x 3 100 x 3 120 x 1 80 x 8 x 3@ 50 sec rest Pressing hurt today with the competition grip. I think it is the bicep tendon inserting into the front delt. {Incline Flyes: 10#,15#, 20# x 15 {Rotator Cuff Ex & stretch Tue Jan 17/12 Park West Bench FestStretch & warm up MP: Bar x 2 x 10 front & back Bench: 20 x 2 x 8, 5 135 x 8 135 x 5 185 x 3 225 x 3 275 x 1 Shirt went on - 315 x 1 2 boards 325 x 3 365 I felt the shoulder here and did not force it 3 Board - 365 x 1 with a narrower grip 185 x 2 x 8 Definately some shoulder issues I will need to be careful with. Thu Jan 19/12Stretch & warm up Incline Flyes & Press: 10# x 15 DB Complex: 15# x 15 Front raise, Bentover lateral, press MP: 20 x 2 x 10 front & back 20 x 5 40 x 5 50 x 5 60 x 3 70 80 x 4 x 2; 4 x 3 65 x 2 x 7; 1 x 8 2" DB Rows: 32.5kg x 5 x 5 Ball Crunches: 10kg x 50 Rotator Cuff Ex & stretch Sun Jan 22/12Step Ups: 2 x 20/leg Stretch & warm up OH Squats: Broomstick x 4 x 5 Box Squat: 20 x 2 x 5 60 x 5 80 x 3 100 x 3 125 140 x 8 x 2 @ 45 sec rest Rack Squats: #15 pin 180 x 3 220 x 3 250 x 3 Ab Wheel: 2 x 9; 1 x 10 Band Stretch Cycle - 7 min Suprisingly the leg felt OK tonight. I kept the sets lower in an effort not to push it too much. The groin did not flare up or feel strained at all. The Rack Squats was just to walk out with some weight and squat back onto a pin. The pins were set high so there was only a few inches of movement. No belt or wraps for this just did the weight. McLifter
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Post by thebruce on Jan 24, 2012 10:18:37 GMT -5
Back in the rack,good for you Brock. Nice effort no gear and all.
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Post by McLifter on Jan 25, 2012 20:36:31 GMT -5
Tue Jan 24/12Band Complex for legs (to warm up the groin mostly) Stretch & warm up Sumo Deads: 60 x 8 65 x 3 120 x 3 160 x 3; 1 180 x 10 x 1 @ 30 sec rest Shrugs: 145 x 4 x 8 Overhead Band Crunches: GB x 75 Neck Work: PB x 1 x 20 all four corners McLifter
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Post by McLifter on Jan 29, 2012 18:18:56 GMT -5
Thu Jan 26/12{Landmine: 15kg x 3 x 30 {Landmine Press: 15kg x 3 x 10/arm MP: 20 x 2 x 8 front & back 40 x 5 50 x 5 60 x 3 70 80 x 3 x 2; 5 x 3 65 x 1 x 7; 2 x 8 Bench: 65 x 5 80 x 8 x 3@ 45 sec rest {Parallel Grip Pulldowns: 65kg x 4 x 12 {Rotator Cuff Exercises & stretch Sat Jan 28/12Stretch & warm up Face Pulls: Mini Band x 20 front & back; 20 presses Incline DB Flyes: 10# x 15 15# x 15 Side Laterals: 15# x 15 Bench: 20 x 20, 8 40 x 5 60 x 5 80 x 5 100 x 3 120 x 3 130 135 #3 Board: 135 x 3 145 x 3 155 165 Just not enough juice for this today Rotator Cuff Exercise & stretch Band Assist Chins: GB x 3 x 8 Sun Jan 29/12Stretch & warm up OH Band Crunches: GB x 80 OH Squat: Broomstick x 3 x 5 Manta Ray Box Squat: 20 x 3 x 5 Some trouble with form and warming up here. It took longer today to get loose enough to get the form correct. 60 x 5 100 x 5 100 + chains x 2 130 + Chains x 10 x 2 @ 60 sec rest. I completed this but the right knee is very stiff and the right hamstring is also very tight. Probably still compensating for the groin pull of a few weeks ago. WSGM: 100 x 5 110 x 5 120 x 5 130 x 5 Band Stretching Cycle - 7 min McLifter
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Post by McLifter on Feb 4, 2012 14:38:48 GMT -5
Wed Feb 1/12
Leg Ext: 10kg x 20; Single leg - 10kg x 3 x 15
Incline DB Flyes & Press: 10# x 15 15# x 15
Stretch
Bench: 20 x 20 40 x 5 60 x 5 80 x 3 100 x 3 115 x 3 80 + Chains x 8 x 3 @ 60 sec rest
MP: 80 x 2 x 2; 6 x 3
KB Rows: 20kg x 3 x 15/arm
HLR: 20
Friday Feb 3/12
Landmine: 20kg x 3 x 20
Rack Pulls: #1 pin and standing on two pieces of plywood - 120 x 2 x 5 150 x 5 180 x 3 210 x 3 220 x 3
That was all
McLifter
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Post by McLifter on Feb 10, 2012 13:58:32 GMT -5
Tue Feb 7/12
Leg Ext: 10kg x 20 Single leg ext: 10kg x 12, 15
Stretch
BW Squat: 3 x 5
Manta Ray Squat: 20 x 5 Box - 20 x 5 60 x 2 x 5 100 x 3 130 x 6 x 2 I took it easy after experiencing a lot of knee pain and exhibiting some lousy form last week. I believe the form was better but I was cautious with the weight.
Ball Crunches: 10kg x 60
Wed Feb 8/12
Leg Ext: 10kg x 20 Single leg ext: 10kg x 12, 15
DB Flyes: 10# x 15 15# x 15 20# x 10
Bench: 35 x 15 60 x 8 80 x 5 100 x 3 117.5 x 3 80 + chains x 8 x 3 @ 55 sec rest
Band Pressdowns: Doubled Mini x 30 GB x 10, 15, 20
Band Crunches: GB x 75
McLifter
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