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Post by McLifter on Oct 9, 2013 21:49:36 GMT -5
Sun Oct 6/13{Incline DB Flys: 10# x 15; 15# x 2 x 15 {Ab Wheel: 3 x 10 MP: 20 x 2 x 8 front & back 20 x 5 40 x 5 50 x 5 60 x 5 67.5 x 3 75 x 3 {Incline DB Press: 40# x 3 x 15 {Seated Rows: 60kg x 15; 70kg x 2 x 15 Mon Oct 7/13{Heavy Bag: 3 x 1.5min {Landmine: 15kg x 3 x 20 {Landmine Press: 15kg x 3 x 10/side OH Squat: 20 x 2 x 5 40 x 5 50 x 5 Squat: 57.5 x 5 70 x 5 85 x 5 Cable Pullthroughs: 70kg x 3 x 10 Wed Oct 9/13{KB Complex: 20kg x 2 x 8 Swing; Snatch; C & P {Band Crunch: GB + Mini x 75 Bench: 20 x 20 30 x 20 42.5 x 5 52.5 x 5 62.5 x 5 {45 x 3 x 15 {Pendaly Rows: 85kg x 6 x 8 McLifter
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Post by thebruce on Oct 11, 2013 12:21:53 GMT -5
Very interesting mix of assistance or warm up excersizes. Wendler is revisiting his 531 stuff again, check T Nation for more info.
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Post by McLifter on Oct 11, 2013 19:57:08 GMT -5
Fri Oct 11/13
C&P: 20 x 8 32.5 x 5 40 x 5 47.5 x 5
Sumo Deads: 60 x 5 90 x 5 110 x 5 132.5 x 5
{Shrugs: 132.5 x 4 x 8 {Leg Raises: 4 x 15
Short and sweet after a tough week this week. Took the dogs for a walk first and then into the training.
McLifter
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Post by McLifter on Oct 14, 2013 17:33:02 GMT -5
Sun Oct 13/13{KB Swing: 10, 15, 25, 50 = 100 of gasping almost falling on my face reps {Ab Wheel: 3 x 10 Front Squat: 20 x 2 x 8 40 x 5 50 x 5 60 x 5 Squat: 70 x 5 85 x 5 95 x 5 110 x 5 125 x 6 Pullthroughs: 60kg x 3 x 10 Mon Oct 14/13We had a guest at the HHG this afternoon. A new lifter interested in the sport. Dan from Petersfield. Some impressive form for a young man training on his own. Face Pulls: Mini x 2 x 20 Band Crunch: GB x 80 Bench: 20 x 2 x 20 40 x 8 60 x 5 70 x 5 80 x 5 90 x 6 50 x 3 x 15 Barbell Rows: 100kg x 4 x 8 McLifter
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Post by McLifter on Oct 18, 2013 11:43:40 GMT -5
Thu Oct 17/13
{KB Swings: 20kg x 10, 15, 25 {Band Crunches: GB x 15, 20, 30
PC&P: 20 x 5 60 x 5 42.5 x 5 52.5 x 5 60 x 5 70 x 3C&P and 3P = 6 presses
Deads: 70 x 5 Sumo 125 x 5 Sumo 147.5 x 5 170 x 5 192.5 x 6
Kept it short as it was our Anniversary.
Set up for Westerns tonight and lifting tomorrow.
McLifter
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Post by McLifter on Oct 27, 2013 17:43:24 GMT -5
Some late entries... Mon Oct 21/13{KB Swings: 20kg x 10, 15, 2 x 25 {Ab Wheel: 4 x 10 Front Squat: 20 x 5, 8 40 x 5 50 x 5 60 x 5 80 x 3 Squat: 102.5 x 3 117.5 x 3 132.5 x 4 {Pullthroughs: 60kg x 4 x 10 {Incline DB Flyes: 10# x 3 x 15 Tue Oct 22/13{Heavy Bag: 3 x 1:30 {HLR: 3 x 12 {DB; FR: SL: 3 x 15 Bench: 20 x 2 x 15 40 x 5 50 x 5 60 x 5 70 x 3 75 x 3 85 x 3 95 x 4 Narrow Grip Bench: 60 x 4 x 10 Collar Rows: 20kg x 10 25kg x 10 27.5kg x 2 x 10/side Fri Oct 25/13{Landmine: 27.5Kg x 3 x 16 {Landmine Press: 27.5kg x 3 x 5/side C&P: 20 x 5 40 x 5 50 x 5 57.5 x 3 65 x 3 72.5 x 4 Deads: 72.5 x 5 Sumo 120 x 5 Sumo 157.5 x 3 Sumo 180 x 3 202.5 x 4 The end of a long week. McLifter
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Post by McLifter on Oct 27, 2013 20:00:34 GMT -5
Sun Oct 27/13\ {KB Swings: 20kg x 10, 15, 3 x 25 {Ab Wheel: 4 x 10 Front Squat: 20 x 2 x 5 40 x 5 50 x 5 65 x 5 85 x 5 Squat: 110 x 5 125 x 3 140 x 3 Semi Sumos: 60kg x 2 x 20 Ahhhhh Sundays! Too bad it is almost over. McLifter
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Post by McLifter on Oct 28, 2013 20:27:06 GMT -5
Mon Oct 28/13
Neck work: PB x 2 x 12 all 4 corners
{Landmine: 10kg x 3 x 30 {Landmine Press: 10kg x 3 x 10/arm
Bench: 20 x 2 x 20 40 x 5 50 x 5 60 x 5 70 x 3 80 x 5 90 x 3 100 x 3
{Narrow Grip Bench: 60 x 3 x 10; 1 x 12 {Pendaly Rows: 70 x 10; 75 x 10; 80 x 2 x 10
McLifter ;D
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Post by McLifter on Nov 3, 2013 13:56:49 GMT -5
Wed Oct 30/13
{KB Swings: 20 kg x 10, 15, 3 x 25 {Heavy Bag: 5 x 1 min {Band Crunches: GB x 5 x 25
PC: 40 x 5 60 x 3 70 x 3 80 x 3 90 x 3
Deadlifts: 90 x 5 Sumo 125 x 5 Sumo 155 sumo 170 x 5 192.5 x 3 215 x 3
Sun Nov 3/13
{KB Swings: 20kg x 10, 15, 3 x 25 {Band Crunches: GB x 5 x 25
Neck Work: PB x 2 x 15 all 4 corners
Stretch
MP: 20 x 2 x 10 front & back 20 x 5 40 x 5 50 x 5 60 x 5 70 x 3 77.5 x 3
{Front Squats: 20 x 2 x 5, 40 x 5, 50 x 5, 60 x 5 {Band Chins: GB x 7 x 5 {Incline DB Press: 35# x 15, 40# x 15, 45# x 15, 12
Squat: 60 x 5 72.5 x 5 87.5 x 5
McLifter ;D
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Post by McLifter on Nov 10, 2013 23:43:24 GMT -5
Tue Nov 5/13{Heavy Bag: 3 x 1 min {Neck work: 12.5kg x 15; 22.5kg x 15 front & back: PB x 2 x 15 sides {Bench: 20 x 2 x 20, 42.5 x 5, 52.5 x 5 65 x 5 {Band Crunch: GB + Mini x 25, 30, 35, 30, 25 {Incline DB Press: 35# x 22, 2 x 15 {Band Pressdown: GB x 3 x 15 {Loading Pin Rows: 12.5kg x 3 x 15 Fri Nov 8/13{KB Swings: 20kg x 2 rounds of 10, 15, 3 x 25 = 200 reps {Band Crunch: GB x 5 x 25 {MP: 20 x 8 front, 20 x 8 Back, 20 x 5, 32.5 x 5, 40 x 5, 50 x 5 Sumo Deads: 60 x 5 70 x 5 90 x 5 112.5 x 5 135 x 5 Double overhand Grip (DOG) The end of De-Load week. One more week of training and then a rest week before competing for the first time since April of 2012. McLifter
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Post by McLifter on Nov 15, 2013 23:56:30 GMT -5
Mon Nov 11/13
{Heavy Bag: 5 x 1 min {Ab Wheel: 5 x 10 {KB Swing: 10, 15, 3 x 25
Front Squat: 20 x 2 x 5 45 x 5 60 x 5 75 x 5 85 x 5
Squat: 85 97.5 x 5 112.5 x 5 127.5 x 6
WSGM: 85 x 3 x 8
Wed Nov 13/13
Bench: 20 x 2 x 15 40 x 8 50 x 5 60 x 5 70 x 5 82.5 x 5 92.5 x 6
Incline Flyes: 10# x 2 x 15 Incline Y's: 10# X 2 X 15
HLR: 45 X 10
Face Pulls: Mini x 2 x 10
NGB: 65 x 2 x 10
Thu Nov 14/13
{Landmine: 20kg x 3 x 20 {Landmine Press: 20kg x 3 x 10/arm
Deads: 60 x 5 Sumo 90 x 5 Sumo 120 x 5 S 150 x 5 S 172.5 x 5 197.5 x 6
Short & sweet as fatigue is a factor. Left knee was sore/stiff afterwards.
McLifter
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Post by McLifter on Nov 16, 2013 13:16:41 GMT -5
Sat Nov 16/13{KB Swings: 20kg x 10, 15, 3 x 25 {Incline Flyes: 10# x 5 x 15 {Ball Crunches: 10kg x 5 x 15 MP: 20 x 2 x 8 front & back 20 x 5 30 x 5 40 x 5 55 x 5 62.5 x 5 72.5 x 5 {Front Pulldowns: 60kg x 3 x 12 {Incline DB Press: 40# x 3 x 12 McLifter
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Post by McLifter on Nov 22, 2013 13:34:35 GMT -5
I had a general stretching and bench workout on Monday or Tuesday. Just resting up for Sunday. This will be the first time back on the platform since April of 2012 and the first competition since my injury last September.
#1 Goal - KEEP IT TOGETHER I.E. NO INJURIES!! ;D
The rest is fairly basic since I won't be tearing up the platform by any means.
Brock
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Post by McLifter on Nov 26, 2013 10:40:56 GMT -5
So the 2013 Keystone Klassic at Acceleration Performance on Sunday was another fun, intimate event. The crowd is right there with the lifters and everyone was cheering on eachother and wishing eachother the best. I saw a lot of good lifts and the new lifters who were lifting for the second or third time were making some noticeable improvements. Here is how my day went:
Squat - warm ups went well and I moved from bodyweight to Overhead squats before getting under the bar. I finished off with a 314# warm up and opened at 150kg (warm up weights were in pounds). This was easy and the bar popped off my back since I was pumped up and used a little too much effort for this amount of weight. The leg felt good! Second attempt was the goal of 182.5kg and this went up too. After checking with Mr. Bruce Markham I opted to keep the leg healthy and went to 192.5kg which went up easily.
Bench - I knew this would not be a big day for me since my shoulder is sometimes painful when benching. The opener of 105kg went easily and I went up to 115kg and pressed this out too without too much trouble. I then went to 120kg which felt good with the "Yak Handoff" and it felt good coming down but as I touched my chest the right shoulder popped and as I started to press it popped again and there was no strength!! No lift there.
My Deadlift training had been going well and this is the lift that is closest to my previous uninjured strength level. The 225kg opener was nice and easy. I went to 240 to cement my goal of 547.5kg total and that came up too with out too much trouble. I went for 250kg and it came all the way up to just about lockout when my right hand began to open up so I put the bar down quickly instead of dropping it. The injury to the right shoulder is definitely a factor for the grip in the right hand. The result was 7/9 and a slightly re-aggravated right shoulder. The right knee is feeling quite good post surgery and now post contest with a +400 squat in the books. The left knee is a little achey but that is an injury from 35 years ago!
Looking forward to the next challenge. Thank you to Guy and the volunteers that made this a great contest.
Brock
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Post by McLifter on Dec 2, 2013 10:10:54 GMT -5
Figuring out the next phase while building a room in the basement. Not much time for training but the body needs it.
McLifter
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