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Post by McLifter on Jun 23, 2013 11:26:44 GMT -5
Sun Jun 16/13
KB Swings: 20kg x 3 x 8/side
Deads: 92.5 x 5 Sumo, 120 x 5 sumo, 142.5 x 5 152.5 x 3 172.5 x 3 195 x 5
MP: 20 x 2 x 8 front & back 20 x 5 30 x 5 45 x 5 55 x 3 62.5 x 3 70 x 6
Seated Parallel grip Rows: 60kg x 4 x 15
Ab Wheel: 2 x 12
Mon Jun 17/13
Step ups: 38.5cm box x 3 x 10/leg
OH Squat: Broom x 2 x 5 20 x 5
Squat: 20 x 5 40 x 5 60 x 5 77.5 x 5 87.5 x 3 97.5 x 6
Overhead Band Crunches: GB x 80
Thu Jun 20/13
Overhead Band Crunches: GB + Mini x 60
Calf Raises: 3 x 20
Face Pulls: Mini x 2 x 20
Bench: 20 x 2 x 15 30 x 5 40 x 5 50 x 5 62.5 x 5 72.5 x 3 80 x 6
{Incline DB Press: 45# x 5 x 10 {2"DB Rows: 35kg x 5 x 5/side
Rotator Cuff Exercise & stretch
McLifter
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Post by McLifter on Jun 30, 2013 13:24:05 GMT -5
Sun Jun 23/13
Step ups: 38.5cm box x 3 x 10/leg
{Ab Wheel: 3 x 12 {PC: 30 x 5, 60 x 5, 70 x 3, 75 x 3
Deads: 75 x 5 120 x 5 142.5 x 5 162.5 x 5 185 x 3 205 x 3
MP: 25 x 2 x 8 font & back 25 x 5 40 x 5 50 x 5 60 x 5 67.5 x 3 75 x 5
Rotator Cuff Exercises & Stretch
Wed Jun 26/13
HLR: 3 x 15
Calf Raises: 3 x 20 Stretch
OH Squat: Broom x 2 x 5 20 x 2 x 5 30 x 5
Squat: 42.5 x 5 52.5 x 5 62.5 x 5
Bench: 30 x 5 35 x 5 42.5 x 5 50 x 5
Fri Jun 28/13
Deads: 62.5 x 2 x 5 87.5 x 5 Sumo 107.5 x 5 130 x 5
MP: 20 x 2 x 8 front & back 20 x 5 32.5 x 5 40 x 5 47.5 x 5
Overhead Band Crunch: GB + Mini x 50
Deload week is so nice and relaxing! Onto weeks 13 - 16 of this round of 531. I may test our my strength at the end to see where I am at. Still trying to walk and do some form of cardio. With the hot humid weather early morning or later in the evening will be when to do it.
Happy Canada Day to all of the Ironheadz out there!
McLifter ;D
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Post by McLifter on Jul 1, 2013 19:14:15 GMT -5
Mon July 1st 2013 HAPPY CANADA DAY!!
Single leg Calf Raises: 3 x 12/leg
Stretch
OH Squat: Broom x 2 x 5 20 x 5 30 x 5 40 x 5 50 x 5
Squat: 50 x 5 60 x 5 70 x 5 82.5 x 5 92.5 x 7
{NSGM: 92.5 x 1; 60 x 3 x 10 {Band Crunch: GB + Mini x 3 x 30
Right hamstring insertion under the glute was tight today. Used the roller and stretched it out. Squats were OK but GMs were hitting the spot so I backed off and did slow full reps with less weight. I can feel some tightness in the low back/upper glute now.
McLifter
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Post by McLifter on Jul 10, 2013 12:53:16 GMT -5
I had a good training session with Magnus on the weekend. Strong fellow with some very good form!
I'll update my log later on I have been training just limited on time to post what I'm putting myself through.
McLifter
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Post by McLifter on Jul 13, 2013 16:12:30 GMT -5
Sat Jul 6/13
Stretch
Bench: 20 x 2 x 15 40 x 5 50 x 5 57.5 x 5 65 x 5 72.5 x 10
Bentover Rows: 100 x 5 60 x 3 x 10
Deads: 120 x 5 145 x 5 165 x 5 187.5 x 7
Sun Jul 7/13
Step ups: 38.5 cm box x 3 x 12/leg
MP: 20 x 2 x 8 20 x 5 30 x 5 40 x 5 52.5 x 5 60 x 5 70 x 5
OH Squats: Broom x 2 x 5 30 x 5 40 x 5 52.5 x 5 60 x 3
Squat: 60 x 5 77.5 x 3 87.5 x 3 97.5 x 7
Ab Wheel: 3 x 12
Wed Jul 10/13
Heavy Bag
Bench: 20 x 2 x 15 40 x 5 50 x 5 60 x 3 70 x 3 77.5 x 7 40 x 3 x 10
Calf Raises: 5 x 15
Weighted Crunches: 20kg x 3 x 20
McLifter
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Post by McLifter on Jul 13, 2013 17:36:58 GMT -5
Sat Jul 13/13Stretch Step ups: 38.5cm x 3 x 10/leg PC&P: 40 x 2 x 5 50 x 5 Deads: 85 x 5 (Sumo) 120 x 5 (Sumo) 155 x 3 177.5 x 3 200 x 5 The last three sets all Conventional stance MP: 50 x 5 57.5 x 3 65 x 3 72.5 x 5 Standing Band Crunch: GB x 70 McLifter
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Post by McLifter on Jul 14, 2013 20:36:58 GMT -5
Sun Jul 14/13Single Calf Raises: 3 x 10/leg Stretch OH Squat: Broom x 2 x 5 20 x 5 40 x 5 50 x 5 60 x 4 Squat: 60 x 5 72.5 x 5 82.5 x 5 92.5 x 3 102.5 x 5 First time over two plates since the accident. Squats felt good and form was back to usual. ;D {NSGM: 80 x 4 x 8 {Band Crunches: GB x 4 x 25 I'm feeling really good about the squatting. I thought it was going well but just to be sure I had Mrs McLifter join me to critique the form and she felt that overall it was good. McLifter
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Post by McLifter on Jul 19, 2013 20:15:27 GMT -5
Tue Jul 16/13
Step ups: 38.5cm x 4 x 10/leg
Stretch
Bench: 20 x 2 x 15 45 x 5 55 x 5 65 x 5 72.5 x 3 82.5 x 6
Incline DB Press: 45# x 4 x 8
Seated Rows: 60kg x 3 x 12
Band Crunch: GB + Mini x 2 x 40
Thu Jul 18/13
Seated Rows: 60kg x 20
Band Crunch: GB + Mini x 75
PC: 35 x 5 60 x 2 x 5 70 x 3
Deads: 70 x 5 Sumo 120 x 5 Sumo 145 x 5 165 x 5 187.5 x 3 210 x 3
MP: 20 x 2 x 8 front & back 40 x 5 50 x 5 60 x 5 70 x 3 77.5 x 3
Week 15 all done. Now a deload week and then a testing of my "strength".
McLifter
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Post by McLifter on Jul 28, 2013 19:58:45 GMT -5
Sun Jul 21/13
Heavy bag
Neck work: 11kg x 2 x 12 front & back; PB x 2 x 12 sides
Stretch
Calf Raises: 3 x 12/leg
OH Squat: Broom x 2 x 5 20 x 2 x 5 30 x 5 40 x 5
Squat: 45 x 5 55 x 5 65 x 5
NSGM: 65 x 3 x 10
Ab Wheel: x 3 x 12
Tue Jul 23/13
KB Complexes: 20kg x 5 swings; 5 Snatch; 5 C & P
Bench: 20 x 15 35 x 5 42.5 x 5 52.5 x 5
KB Complex: 20kg x 5 sw; x 5 sn; x 5 C & P
Sun Jul 28/13
KB Complex: 20kg x 2 x 5 of Swing, Snatch, C&P
Calf Raises: 3 x 15
PC: 65 x 3 x 3
Sumo Deads: 65 x 5 90 x 5 110 x 5 132.5 x 5
MP: 20 x 2 x 8 front & back 32.5 x 5 40 x 5 50 x 5
Band Crunches: GB x 75
So that concludes a sixteen week run through 531. Four 4 week blocks. I started off very conservatively with the following as Maxes: Squat - 92.5 Deadlift - 205 Benchpress - 77.5 Strict Press - 72.5 I'm going to do some active rest even though last week was a deload week and then I'll see what the new maxes will be. I will do this as a gym contest involving only myself. I'll do the warm ups and then take three attempts followed by a brief rest and continuing with the other two lifts. The deadlift is probably the truest indicator of my strength since it is virtually the same as before. I believe I will be able to pull over 230 when I have the test week. I'll find out where my squat strength is and how much my shoulder can take. After that I will probably look for a contest.
McLifter
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Post by thebruce on Jul 29, 2013 14:15:38 GMT -5
Good for you Brock! I hope your test week goes well and as usual you surprise yourself with how strong you are.
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Post by McLifter on Aug 5, 2013 17:31:04 GMT -5
Mon Aug 5/13So it has been 11 months today since the accident.................and it just so happens that today is TEST DAY!! ;D Band Crunches: GB x 50 Stretching including Face Pulls OH Squat: Broom x 2 x 5 20 x 2 x 5 40 x 5 Squat: 60 x 3 80 x 3 100 110 130 150 Things felt really good here. I was going to go 110, 125, 140 but because it felt easy and the form was spot on I bumped things up. This was the goal in my head even though the training I had completed only projected a 107.5 max. I am very pleased and the knee feels great! Oh, bye the way I did not use a belt or knee sleeves for this. Bench: 20 x 2 x 10 40 x 5 60 85 110 I did not go for a third attempt because the shoulder was lagging during the press and there was nothing left there today. I knew I was weaker....just not this weak! Deads: 60 x 5 120 x 3 180 210 230 240 So, 150 + 110 + 240 = 500kg Test Day Total after tearing a quad 11 months ago! I am very pleased and happy with how today went. I think I may even have a beer! 24 days from my 52nd Birthday and weighing in at about 125kg (unconfirmed by the scale but that is where I've been for the last month). National Qualifying total for a "Semi-Old Fart in the Fat Man class" is 490kg. I think I can do some more training and find a contest. McLifter
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Post by Rehband on Aug 5, 2013 17:58:11 GMT -5
Congratulations on your squats, excellent progress, and recovery. Treat yourself to that beer, you've earned it. Good to see you back in the game.
Cheers, Al
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Post by thebruce on Aug 8, 2013 10:26:03 GMT -5
As usual you are a lot stronger than your training weights suggest. You must know what you are doing there PREZ!!! My hats off to you nice recovery Brock.
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Post by McLifter on Aug 19, 2013 16:12:51 GMT -5
Sun Aug 18/13And so we begin again... Drag: 64kg x 800m with 2 x 100 steps backwards and only two 30 sec breaks. Stretch Single leg Calf Raises: 2 x 8 for some reason my legs were tired??? OH Squat: Broom x 2 x 5 20 x 2 x 5 40 x 5 45 x 5 Squat: 60 x 5 80 x 5 90 x 5 102.5 x 5 115 x 6 Overhead Band Crunch: GB x 50 McLifter
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Post by McLifter on Aug 21, 2013 21:33:23 GMT -5
Mon Aug 19/13Cycle 6 - 7km Wed Aug 21/13{Jumping Jacks: 3 x 10 {Band Crunches: GB x 3 x 20 {Heavy Bag: 3 x 1 min Bench: 20 x 12 30 x 5 40 x 5 52.5 x 5 65 x 5 75 x 5 85 x 6 40 x 3 x 10 Band Assist Chins: GB x 9 x 5 Supersetted with the Benches McLifter
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