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Post by McLifter on Feb 11, 2012 18:08:57 GMT -5
Fri Feb 10/12Neck work: PB x 20, 15/side 15kg x 20, 20kg x 15 front & back Stretch PC: 42.5 x 5 60 x 3 x 5 Sumo Deads: 60 x 5 120 x 3 160 x 3 190 x 10 x 1 @ 30 sec rest Now only the first of these was sumo. I found that my hamstrings were really tight and strained pulling so I switched to conventional and there was no strain/pain plenty of explosion and the weight moved well. Ab Wheel: 10, 9, 9 McLifter
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Post by McLifter on Feb 12, 2012 18:09:52 GMT -5
Sun Feb 12/12
Step ups: 3 x 15/leg
Leg Ext: 10kg x 15 Single - 10kg x 15, 12.5kg x 15
Incline DB flys: 10# x 15, 15# x 15 followed by press x 15 with each weight. This is just to limber/warm up the shoulders
Stretch & warm up
OH Squat: Broomstick - 3 x 5 20 x 5
Manta Ray Squat: 20 x 5 add Box - 20 x 5 60 x 5 100 x 3 140 x 8 x 2 @ 55 sec rest
Rack walk out and 1/4 Squat: 140 x 3 180 x 3 210 x 2 230
Overhead Band Crunch: GB x 75
A little better today but still a lot of stiffness in the joints. I believe the explosion off of the box was decent enough and my form held out.
McLifter
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Post by thebruce on Feb 16, 2012 11:00:14 GMT -5
Movin some nice weight in squat and pulls,the earlier strain issue seems to be resolved thats great. Haywoods Hardcore Gym is still rockin!!!
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Post by McLifter on Feb 18, 2012 11:01:55 GMT -5
Tue Feb 14/12Band Crunch: GB x 80 Stretch & warm up MP: 20 x 2 x 8 front & back 35 x 8 45 x 8 55 x 3 65 x 3 x 8 Pin Bench: #8 Pin (4" above sternum approx.) 60 x 6 100 x 3 120 x 3 140 x 3 150145 Just "pinned" on the 150. I could not budge it. The 145 was a hard struggle. I am definitely weaker than last year but it is what it is with injuries etc. Thu Feb 16/12PC: 42.5 x 5 60 x 2 x 3 70 x 3 75 x 2 x 3 Rack Pulls: #3 pin which was slightly above the knee 120 x 3 160 x 3 200 x 3 240 x 3 with a 10 second hold on the last rep 260 with a 10 sec hold 270 with a 7 sec hold Ball Crunches: 10kg x 60 I felt good about the rack pulls today. The object was to feel some more weight and to see how the lock out was and to get a baseline for the grip. It is different at the end of a meet and pulling from the floor but right now I have gained some confidence. McLifter
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Post by McLifter on Feb 20, 2012 16:40:36 GMT -5
Sun Feb 19/12Stretch & warm up MP: 20 x 2 x 10 front & back 20 x 2 x 5 45 x 5 55 x 3 65 x 3 75 80 x 1 x 2; 7 x 3 Bench: 80 + chains x 8 x 3@ 50 sec rest Landmine Rows: 40kg x 12 60kg x 10 80kg x 3 x 6 Band Crunches: GB x 75 Rotator Cuff Exercise & stretch Mon Feb 20/12Semi Sumos: 75kg x 10 Cycle 5 min SLDL: 75 x 2 x 5 Stretch & warm up Landmine: 20kg x 40 reps Manta Ray Squat: 20 x 5 Box: 20 x 5 Doubled Mini bands x 5 60 + D minis x 3 100 + D minis x 2 140+ D minis x 1 did not do a second 140 x 8 x 2 @ 50 sec rest I was able to maintain form and explode without the bands so right now given where I am it is too much. Walk outs: 180 220 250 280 all with a 10 second hold at the top McLifter
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Post by McLifter on Feb 26, 2012 0:34:28 GMT -5
Thu Feb 23/12Warm up & stretch MP: 20 x 2 x 10 front & back 20 x 8 45 x 5 55 x 5 65 x 3 70 x 3 x 6 Pin Bench #8 Pin: 60 x 6 105 x 3 125 x 3 135 x 3 145 x 2 150 Fri Feb 24/12Warm up & stretch PC: 45 x 5 60 x 2 x 3 72.5 x 3 75 x 3 77.5 x 3 Deads: S - 77.5 x 5 120 x 2S,1C 160 x 3 200 x 8 x 1 @ 30 sec rest Ab Wheel: 3 x 10 A good two days! ;D McLifter
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Post by McLifter on Feb 26, 2012 19:57:01 GMT -5
Sun Feb 26/12AB Wheel: 3 x 8 Stretch & warm up Cycle - 6 min. SLDL: 60 x 2 x 8 Squat: BW x 2 x 8 55 x 2 x 5 85 x 3 120 x 3 160 Suit Bottoms, belt & wraps - 200 Nowhere near depth due to suit and the light weight 230 - Good lift Straps up - 250 Good lift but the Mrs states I was leaning forward which isn't so good. I may need another session in the suit. This was a sweat fest as I was dripping getting into the gear and wrapping up. Things are looking good the National Record of 280 would be an all out effort but it is reachable with a good day in April. Cycle - 6 min. McLifter ;D
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Post by Snowdaddy on Feb 26, 2012 20:10:09 GMT -5
I had Mrs McLifter give me some advice at my first meet and I'll pass it on to you. GET FIRED UP!!! You're going for a National record. Bring the rage! The record will be yours. Be strong my friend.
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Post by McLifter on Feb 27, 2012 22:09:31 GMT -5
Mon Feb 27/12Stretch & warm up Cycle - 6 min Bentover Rows: 77.5kg x 3 x 8 Bench: 20 x 8 60 x 5 85 x 3 100 x 3 120 140Shirt - 140 Could not touch (but I didn't expect to) 150 slow but not bad 160 - Blasted up! No hand off, No Spotter Face Pulls: GB x 15 Plate Raises: 20kg x 15 Tricep Pressdowns: 30kg x 20 I felt good about this as I put the shirt on solo and grunted through it. Thanks for the words of encouragement Snowdaddy! ;D I appreciate it. McLifter
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Post by thebruce on Feb 28, 2012 14:21:59 GMT -5
Bench squat and deads all movin in the right direction. Keep up the good work buddy.
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Post by McLifter on Mar 3, 2012 17:57:41 GMT -5
Tue Feb 28/12
Cycle 6 - min
Landmine: 20kg x 40 followed by Landmine Press for 10/side
Deads: 120 x 5, 3 160 x 3 200 230 240
250 The 240 used to be an opener but on this day it was 5kg more than I lifted at Nationals last year. The 250 was moving but I was tired and the low back was strained so I put it down. So for the week it is Squat - 250; Bench - 160; Deadlift - 240; Total - 650. Test week is done and I know what to focus on for the next four weeks.
McLifter
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Post by McLifter on Mar 4, 2012 20:30:12 GMT -5
Sun Mar 4/12Stretch & warm up Cycle - 6 min OH Squat: Broomstick x 2 x 5 20kg x 2 x 5 Box Squat: 20 x 2 x 5 60 x 2 x 5 100 x 2 140 x 10 x 2 @ 60 sec RDL: 100 x 5 110 x 5 120 x 5 130 x 5 Leg Raises: 3 x 15 Band Stretching Plank x 1 min Cycle - 6 min. McLifter
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Post by McLifter on Mar 7, 2012 21:49:45 GMT -5
Monday Mar 5/12
Stretch & warm up
MP: 20 x 2 x 8 front & back 20 x 8 40 x 5 50 x 5 60 x 3 70 80 x 8 x 3
Bench: 80 + Doubled Minis x 8 x 3 @ 60 sec.
2"DB Row: 32.5kg x 4 x 6
Planks: 2 x 1 min
Bird Dogs
McLifter
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Post by McLifter on Mar 9, 2012 13:02:07 GMT -5
Thu Mar 8/12Stretch & warm up Ball Crunches: 80 Shrugs: 60 x 8 100 x 5 120 x 5 145 x 5 155 x 4, 5 Rack Pulls #4 Pin: 160 x 3 200 x 3 240 x 3 Belt 280 x 3 with straps 280 x 2 x 1 without straps 280 x 3 with straps and a 10 sec hold at the top I wanted to feel some weight and try to get myself used to the strain of this amount. The pull with straps is not hard which indicates the body is willing. The pull without the straps of course is limited by my grip but if I don't push it I can't improve it. So, my idea is to feel some heavier weight and develop some adaptive strength in the grip so I can pull this type of weight from the floor. Perhaps i will drop the pin height next week as well as some pulls from the floor. McLifter
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Post by McLifter on Mar 15, 2012 17:00:11 GMT -5
Sat Mar 10/12
Stretch & warm up
MP: 30 x 2 x 8 front & back 30 x 5 40 x 5 50 x 5 60 x 3 70 x 2 x 6; 1 x 7
Bench: 60 x 6 85 x 3 105 x 3 125 #3 Board - 125 x 3 135 x 3 145 x 3 150 The right shoulder felt weak on the 145. Left elbow and tricep insertion had some pain on the 150 {one arm pulley Row: 30kg x 3 x 10 {Crunches: 20, 30, 30
Sunday Mar 11/12
Neck work: PB x 15, 10 all four corners ;D
Stretch & warm up
OH Squat: Broomstick x 2 x 5 20kg x 5
Squat: 20kg + Mini bands x 2 x 5 Box - 60 + Minis x 5 100 + minis x 3 120 + Minis x 2 140 + Minis x 10 x 2 @ 55 sec rest
RDL: 105 x 5 115 x 5 125 x 5 135 x 5
Overhead Band Crunches: GB x 85
I've come down with a cold so I will see how much energy I have to get in some work.
McLifter
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