|
Post by McLifter on Mar 19, 2012 20:50:00 GMT -5
Friday Mar 16/12
Bench: 20 x 2 x 20 45 x 8 65 x 8 Still sick! Blaaahhhhhhhhhhh! I stopped and waited for tomorrow.
Sat Mar 17/12
{Incline DB Flyes: 10# x 15, 20# x 15 {Incline DP Press: 10# x 15, 20# x 15
Bench: 20 x 20 20 + PB x 10 45 + PB x 8 60 + PB x 6 82.5 + PB x 8 x 3 @ 55 sec rest
One Arm Cable Rows: 45kg x 3 x 10
Planks: 2 x 1 min.
Sun Mar 18/12
Cycle - 6 min
Neck Work: PB x 2 x 15/side 10kg x 15; 20kg x 15 front & back
PC: 60 x 5 70 x 3 75 x 3 80 x 3 85 x 3
Deads: 120 x 3 160 x 3 205 x 8 x 1 @ 30 sec rest
Ball Crunches: 10kg x 75
Well, I'm still feeling sick but getting better day by day. This cold really sucked the energy out of me so resting was very important. I will do Squats on Tuesday just to rest up from the weekends efforts.
McLifter ;D
|
|
|
Post by McLifter on Mar 22, 2012 21:16:32 GMT -5
Tue Mar 20/12Cycle - 6 min. Stretch & warm up OH Squat: Broomstick x 2 x 5, 20kg x 2 x 5 OH Band Crunch: GB x 60 Squat: 20 + PB x 2 x 5 Box - 60 + PB x 5 100 + PB x 3 120 + PB x 2 140 + PB x 10 x 2 @ 50 sec rest RDL: 110 x 5 120 x 5 130 x 5 140 x 5 Thu Mar 22/12Stretch & warm up MP: 20 x 2 x 10 front & back 20 x 5 40 x 5 50 x 5 60 x 3 70 x 1 x 6; 2 x 7 Bench: 60 x 6 80 x 3 100 x 3 112.5 x 3 125 x 1 #2 Board: 125 x 3 132.5 x 3 140 x 2 145 150 Reverse Band: GB - 150 x 3 155 x 2 I stopped there as things were getting tired. I feel it was a good session as I went down a board and pressed the same weight as last week. The Reverse Bands were for the lockout. McLifter
|
|
|
Post by McLifter on Mar 26, 2012 21:20:20 GMT -5
Sunday Mar 25/12Cycle - 6 min Stretch & warm up OH Squat: Broomstick x 2 x 5 20 x 2 x 5 Squat: 20 x 5 60 x 5 90 x 5 120 x 3 160 200 I don't know what happened here. Brain fart or something. I was too loose going down and did not come up with the weight. Really pissed at this as I am capable of this and more without gear. Donned the suit - 200 Belt & knee wraps - 230 260 That was it for the night. I had been working outside all day and I was not at the top of the energy scale but the lift went well. Mon Mar 26/12Cycle - 6 min Stretch & warm up MP: 20 x 2 x 10 front & back 20 x 5 40 x 5 50 x 3 60 x 2 70 85 x 8 x 2 Bench: 85 + PB x 8 x 3 {HLR: 4 x 12 {Band Pressdowns: GB x 3 x 20 Leg Complex: Mini Band x 4 x 15/leg Left groin was tight from squatting yesterday. Left elbow was tender while pressing. McLifter
|
|
|
Post by thebruce on Mar 29, 2012 8:16:35 GMT -5
200 suit alone is nice. Your looking really good for nationals Buddy. Both you and Sue are gonna have a good meet. Remind where I can go to watch it and what days you and Sue are lifting.
|
|
|
Post by McLifter on Mar 29, 2012 12:09:14 GMT -5
www.cpunationals.ca/Here is a link to the CPU Nationals page. The schedule and additional links to the video feed can be found there. I think Sue will lift on Wednesday or Thursday and I am on the wood on Saturday. Brock
|
|
|
Post by McLifter on Apr 3, 2012 21:22:27 GMT -5
Wed Mar 28/12
Stretch & warm up
Ball Crunches: 10kg x 60
PC: 40 x 5 60 x 5 80 x 3 90 x 3 100 x 2 HP; x 2 HP; x 1 PC Finally!!
Bentover Rows: 100 x 2 x 12
Thu Mar 29/12
Band Crunch: GB x 75
Stretch & warm up
Shrugs: 60 x 5, 8 120 x 8 140 x 8
Rack Pulls #4 pin (just above knees): 120 x 5 165 x 5 205 x 3 245 x 3 275 285 almost locked out but put it down (hands) 285 with straps 2 x 10 sec hold 260 x 3
Sun Apr 1/12
Stretch & warm up
MP: 20 x 2 x 10 front & back 20 x 8 40 x 5 60 x 3 70 x 3 x 7
Overhead Band Crunch: GB x 80
Bench: 60 x 6 90 x 4 100 x 3 115 x 3 127.5 x 1 First rep paused Shirt - #3 Board 140 x 3 #2 Board - 150 x 2 #1 Board - 160 x 1
Tue Apr 3/12
Cycle - 6 min
Stretch & warm up
OH Squat: Broomstick x 3 x 5 20 x 2 x 5
Squat: 20 x 5 20 + GB x 5 60GB x 3 Box - 60GB x 3 100GB x 3 140GB x 3 x 2; 1 Some tightness/pain in the left groin area so I stopped after the 1st rep on the 4th set.
Walkouts: 240 x 15 sec hold 280 x 10 sec hold
Band Crunches: PB + Mini x 25 2 x PB x 60
So not as healthy as last year with aches and pains here there and everywhere. Still capable of some decent numbers though so we shall rest up and see where the chips fall on the 14th.
McLifter
|
|
|
Post by McLifter on Apr 6, 2012 15:59:05 GMT -5
Good Friday April 6/12Cycle - 6 min Stretch & warm up MP: 20 x 2 x 8 front & back 20 x 5 40 x 5 50 x 5 60 x 3 70 85 x 7 x 2; 1 x 3 Bench: 85 x 3 85 + GB x 8 x 3 @ 45 sec rest Leg Raises: 3 x 15 2" DB Row: 32.5kg x 3 x 8/side Band Pressdowns: GB x 3 x 20 So, ready or not here we go to Calgary. We leave tomorrow since I need to be there for the AGM on Monday. I will probably do some mobility stuff and light workout to loosen up once we are there. McLifter
|
|
|
Post by thebruce on Apr 7, 2012 22:07:49 GMT -5
Good luck big fella. Here is hoping for a good meet and good holiday.
|
|
|
Post by McLifter on Apr 9, 2012 10:48:47 GMT -5
Thanks Brewster! We drove all night Saturday and I hit the sack and slept most of yesterday afternoon. After a night's sleep I am feeling rested and ready for the AGM this afternoon.
The lifting starts tomorrow and I am the head Ref for the first session in the morning. The link should start to work then.
McLifter ;D
|
|
|
Post by McLifter on Apr 21, 2012 17:09:44 GMT -5
Sat April 14/12 CPU Nationals M2 120+ Class Weight - 127.0 Squat warm ups went well until I put the suit on then I was forcing myself into the hole and tweaked my right knee...not happy. Squat - 235 252.5 - This was ugly all around as I was tentative squatting, feet were too narrow and I was shaking on the way down. Then when I hit the hole I started up and I'm losing my balance and have to take a step with my left leg 1/2 way up!! My groin was on fire and it felt like I had two knives jabbed through my knees. The spotters were great and helped me hobble off of the platform. After an observer noticed and commented that even his son could see that my left leg was not firing. 252.5 - Sue and others calmed me down and I made up my mind to be more deliberate with this. Set up and descent were better but I came up part way and had no juice to finish it off. One squat and a re-aggravated injury. Bench - 155 I blew this up easily 170 - Went up almost as fast as the first one things were feeling better. 177.5 - This would equal my bench from last year's Nationals but it was not meant to be. I stalled part way up with some right shoulder pain. Deadlift - Warm ups were painful so we dropped the opener by 10kg. So, 225 was pulled up slowly, away from my shins and with the right hand opening up???!!! I needed the 235 to seal the deal and win Gold. When I set up to pull this it felt like someone had jabbed a knife into my left groin as soon as I tried to push off the floor. I yelped and limped off. 240 - A last minute change to guarantee the win but after I checked the numbers post contest I discovered I could have won with the 235. Anyway this one came off of the floor but I could not get it to my knees and I was done for the day. :-/4/9 with an injury but a Silver Medal which was hard to accept but it was still better than nothing. I've seen the Physiotherapist and I have some stretches for the groin. I also have had a massage which helped somewhat. Now to heal up and focus on the summer. McLifter
|
|
|
Post by thebruce on Apr 24, 2012 9:20:55 GMT -5
Like I said old timer " you were there". Took your shot and even injured moved some weight. Good luck with the rehab and stay strong.
|
|
|
Post by McLifter on Apr 30, 2012 9:13:30 GMT -5
It has been two weeks of stretching and taking it easy. Doing mostly yard work and walking. I will begin a training/rehab phase this week and work myself back to some mobility.
Getting off of the toilet is the most humbling experience. The hip flexor and groin are still painful but not as much as after the contest.
McLifter
|
|
|
Post by thebruce on Apr 30, 2012 13:46:28 GMT -5
Nice to be out in the yard. Looking forward to following your rehab and eventual return to lifting.
|
|
|
Post by McLifter on May 6, 2012 17:46:56 GMT -5
Sunday May 6/12Cycle - 7 min Single leg ext: 5kg x 2 x 15/side Single leg curl: 5kg x 2 x 15/side SLDL: 60kg x 2 x 15 Bench: 20 x 15 40 x 2 x 15 Bentover Rows: 40 x 2 x 15 Rotator Cuff Exercise & stretch HLR: 8, 15, 15 Also did some flexibility work. Really stiff getting down, knee pain as well as the groin/hip flexor. Hi Ho, Hi HO, it's off to rehab we go... McLifter
|
|
|
Post by McLifter on May 9, 2012 21:22:59 GMT -5
Wed May 9/12Leg Ext: 5kg x 20 Single Leg Ext: 5kg x 15 7.5kg x 15 {Incline DB Press: 15# x 20, 20# x 20, 25# x 20 {DB Row: 15# x 20, 20# x 20, 25# x 20 {DB Press: 15# x 2 x 20 {Hammer Curls: 15# x 2 x 20 Band Crunches: GB x 50 Dips: 3 x 8 McLifter
|
|