medusa
Junior Member
Posts: 90
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Post by medusa on Jul 24, 2012 12:16:14 GMT -5
Do you do Turkish Get Ups at all? Its my new mini project.
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Post by McLifter on Jul 24, 2012 20:03:37 GMT -5
I'd like to see Harv down some Cod Liver Oil Shakes! Probably would need a good pull on some Nose Tork to get it down! Medusa I have tried some Turkish getups but I have not persisted with it. Definitely a challenging exercise. Mon Jul 23/12OH Squat: 3 x 5 Manta Ray Squat: 42.5 x 2 x 5 60 x 5 100 x 2 x 5 The form was better! Sue mentioned the left side looks funny i.e. not the same as the right side. She thought the hip was engaging first and I may be twisting as a result. Ball Crunches: 10kg x 50 Replaced our burst ball with another one which turned out to be quite smaller. Anyway it worked the abs differently which was a good thing. McLifter
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Post by McLifter on Aug 3, 2012 18:33:44 GMT -5
Wed Aug 1/12Cycle - 5 min Leg E: 10kg x 15 SLE: 10 x 15, 12.5 x 2 x 15 Stretch OH Squat: Broom x 3 x 5, Bar x 5 Squat: 20 x 5 60 x 5 80 x 5 100 x 5 110 x 5 115 x 5 OH Band Crunch: GB x 80 GB SLC x 2 x 1 GB SL Adduction x 2 x 10 I draped the band over the chin bar and then laid on the floor and curled my heel into the buttock and then on the side and brought the foot to the floor under increasing tension from the band above. Something different. Thu Aug 2/12Cycle 5 min PC & MP - 20 x 5; 5, 60 x 5; 5 PC & 2MP; 3PP - 62.5 x 5; 2; 3 PC & PP - 65 x 5; 5 PC & 2PP; 3PJ - 67.5 x 5; 2; 3 PC & PJ - 70 x 5; 5 I took this from an article on the IronMind website by Jim Schmitz. It was a good one with a lot of overhead work as well as being quick. McLifter
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Post by thebruce on Aug 4, 2012 20:32:29 GMT -5
Keep working Big fella,nice you and Sue can coach each other. How did the shoulder like all the OH work.
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Post by McLifter on Aug 10, 2012 18:31:13 GMT -5
The shoulder was tired but OK. I'll just need to do the things to keep it healthy...you know the drill. Mon Aug 6/12Stretch & warm up {Landmine: 15kg x 3 x 20 {Landmine Press: 15kg x 3 x 10/side {Band Assist Chins: PB x 4 x 5 {Dips: 4 x 5 Incline DB Press: 25# x 10 35# x 10 50# x 3 x 5 Landmine single hand Rows on the collars (2"): 15kg x 8 17.5kg x 8 20 x 8 22.5 x 8 Rotator Cuff Exercises & stretch Plate Curls, Face pulls Tue Aug 7/12Landmine: 15kg x 30 Stretch & warm up OH Squat: Broom x 3 x 5 20 x 5 45 x 3 50 x 3 60 x 3 65 x 3 Thu Aug 9/12Leg Ext: 10kg x 20 SLE: 10kg x 12; 15 x 12 Leg Curl: 10kg x 20 SLC: 10kg x 12; 15 x 12 Pendaly Rows: 65 x 8 100 x 3 x 5 MP: 20 x 2 x 8 40 x 5 50 x 5 60 x 3 70 x 8 x 2 55 x 3 x 6 Incline DB Press: 50# x 4 x 5 Standing Cable Crunches: 55kg x 50 Rotator Cuff Exercise & stretch McLifter
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Post by thebruce on Aug 12, 2012 16:24:37 GMT -5
I see you jumped on the Pendlay rows,good stuff some nice work in here old fella.
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Post by McLifter on Aug 17, 2012 19:03:36 GMT -5
Sun Aug 12/12
Walk 1 mile
Stretch & warm up
Reverse Hypers: 3 x 10
OH Squat: Broom x 2 x 5
Squat: 45 x 2 x 5 60 x 5 85 x 5 105 x 5 117.5 x 5 127.5
NSGM: 100 x 5 105 x 5 110 x 5
Tue Aug 14/12
Walk 1 mile (21.23:33)
Incline DB Press: 35# x 10 40# x 8 50# x 5 x 5
2" DB Rows: 32.5 x 4 x 6
Lying Leg Raises: 15, 20, 20
McLifter
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Post by thebruce on Aug 22, 2012 23:08:15 GMT -5
How did those squats feel?
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Post by McLifter on Aug 23, 2012 9:39:25 GMT -5
The Squats actually felt good last week. It is really taking focus to keep the form from breaking down. Starting to feel easier. Did Deadlifts yesterday and here are the numbers...
Wed Aug 22/12
Stretch & warm up
Standing Ab Crunches: GB x 80
PC: 47.5 x 5 60 x 5 65 x 6 70 x 5
Sumo Deads: 70 x 5 100 x 5 140 x 5 160 x 10 x 1 @ 30 sec rest 180
Short and sweet.
McLifter ;D
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Post by McLifter on Aug 28, 2012 17:59:35 GMT -5
Mon Aug 27/12Stretch & warm up {Ball Crunches: 12.5kg x 2 x 30 {Plate Pullovers: 12.5kg x 2 x 10 OH Squat: Broom x 2 x 5 20 x 2 x 5 Squat: 20 x 5 60 x 5 85 x 5 107.5 x 5 120 x 5 130 NSGM: 100 x 5 107.5 x 5 112.5 x 5 Tue Aug 28/12Cycle - 5 min Leg Ext: 10kg x 15 SLE: 10kg x 2 x 15 Leg Curl: 10kg x 15 SLC: 10kg x 2 x 15 Incline DB Press: 25# x 8 35# x 5 40# x 5 55# x 3 x 5 MP: 20 x 2 x 8 front & back 40 x 5 50 x 5 60 x 3 70 x 7 x 2; 1 x 3 55 x 2 x 6; 1 x 3 2"DB Row: 32.5kg x 6 35kg x 3 x 6 Standing Plate Twists: 20kg x 50, I then held the plate away from me and did 12, 20. McLifter
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Post by McLifter on Sept 2, 2012 10:18:54 GMT -5
Thu Aug 30/12Stretch & warm up Neck work: PB x 2 x 12/side {Incline DB Press: 25# x 8, 30# x 5, 35# x 5, 40# x 5, 55# x 4 x 5 {Band Assist Chins: PB 7 x 3 Bench: Feet on Bench 55 x 8 60 x 3 x 8 Plate Curls: 5kg x 4 x 10/hand palms up and down Rotator Cuff Exercise & stretch Sat Sep 1/12Stretch & warm up KB Swings: 20kg x 5 x 5/side Standing Ab Crunch: 45kg x 80 PC: 45 x 5 60 x 3 70 x 3 Sumo Deads: 65 x 5 100 x 5 140 x 5 165 x 10 x 1 @ 30 sec rest 185 Sumo; 185 Conventional McLifter
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Post by McLifter on Sept 2, 2012 16:44:27 GMT -5
Sun Sep 2/12
Stretch & warm up
Step ups: 3 x 15/leg
Face Pulls: PB x 2 x 10
OH Squat: Broom x 2 x 5 20 x 5 40 x 5 60 x 2 x 3
Squat: 60 x 5 85 x 5 110 x 5 122.5 x 5 132.5
SLDL: 60 x 10 70 x 10 80 x 10
Leg Raises: 3 x 12 with ankle weights; splits x 3 x 12
McLifter ;D
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Post by thebruce on Sept 4, 2012 18:48:16 GMT -5
pullin and squattin a couple of my favourite things. Seems to be progressing there brother.
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Post by McLifter on Sept 4, 2012 19:07:10 GMT -5
Mon Sep 3/12Stretch & warm up Ball Crunches: 12.5kg x 60 Head Halos: 12.5kg x 2 x 20 Bench: 20 x 15, 10 45 x 6 60 x 6 85 x 4 x 6 Pendaly Rows: 85 x 6 95 x 2 x 6 105 x 6 My middle back has a lot of DOMS from these today. McLifter
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Post by McLifter on Sept 14, 2012 17:52:54 GMT -5
So, on Wednesday September 5th at 20:00 I missed a step while coming down a flight of stairs carrying a bale of straw in a pitchfork. I fell down the remaining two stairs and as I was upside down in the air I felt my quad tear. the leg was slightly below me and bent which seems to fit all of the criteria for this type of injury.
I crawled out of the old building and asked my visiting 75 yr old diminutive mother NOT to help me as I did not want to hurt her. I used the pitchfork and a broken 2 x 4 to prop myself up and hobble out into the yard where I waited for mom to start my truck and drive me into Teulon to see a Doctor.
As it turned out I did not have my medical information and I spent the night in the hospital and had x-rays the next day. A consultation was necessary with an Orthopedic Surgeon in Winnipeg and I was referred to one at 7 - Oaks Hospital. I spent Thursday night in my own bed and headed in to Winnipeg on Friday.
The operation did not happen until Saturday where the doc re-attached the torn quad tendon using a standard procedure. My leg was in a cast and bandaged up. As the night progressed I was in a lot of pain. Fortunately, there were excellent nurses looking after me and I was able to sleep a little after 2:00 am.
Sunday I was seen by the Physiotherapist who taught me how to properly use the crutches. We went for a walk and returned. I spent Sunday night in the hospital as well and was fitted with a cast on Monday and was able to return home.
Thanks to Susan and my Mom for looking after me before and after the hospital. A big thanks to the staff at Unit 4, 4th floor of 7 - Oaks Hospital as well.
I appreciate the calls and concern expressed by those in the Powerlifting community as well.
Over the past two days I have been increasing my walking and resting up as much as I can. I walk a little further every day and do some isometric exercises to feel out the muscle. Some general range of motion stuff as well. Next week they will cut off this cast and pull the staples. I will get a new cast then.
McLifter
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