Semi Old, Sometimes tired, Semi beat up

[McLifter]

We'll have to revise the HHG T-shirt to include Weightlifting now. ;D


Thursday's workout and then the contest info to follow.....

Thursday Nov 20/08

Reverse Hypers: 10kg x 3 x 15

Single let ext: 12.5 x 2 x 15

Stretch

Snatch: 20 x 2 x 5
40 x 5
60 x 2
62.5 x 2
65 x 2

C&J: 65
80 x 2
82.5 x 2
85 x 2

HLR: 3 x 12

I rested on Friday and then hit the "Wood" on Saturday Nov 22/08

MWA Manitoba Open
Dakota CC
November 22/08

I checked the scales at home and broke the 270# barrier for the first time in probably 10 years! By the time I weighed in at the contest I was a "semi lean polar bear" checking in at 120.46kg or 265.5#!! I was very pleased with this and I am aiming to keep this up and head further down the weight scale.

I ate my breakfast and drank a much needed coffee while chatting with Al. Also re-hydrated so I wasn't too dry when lifting started.

Warm ups went well and I started the Snatch at 73kg followed by 77 and then the goal of 80. All were good lifts and there wasn't a red flag to be seen. In fact it seems I left a little weight on the bar as the 80 went up easily. However, this was my goal and I had some trouble with this weight in training one day so I was a happy camper.

After a bit of a wait I started warming up for the C&J. Here I had more confidence as I had accomplished my goal in training and had it in my mind to hit the 100kg for a 2nd attempt. I opened with 94, went to 100 with some nerves and then called 105 which also went up smoothly giving me a 185kg total with a Sinclair formula of 192.6992 and a Bronze medal in the 105+ Open Category. There were three of us in the 45 - 50 105+ Age category and finished second here with the best C&J of the old guys on this day.

I am sore today but it is nothing out of the ordinary that isn't there on a regular training day. The lifting atmosphere was friendly and supportive. The organization was very good with a large warm up area and a nice platform for lifting. I was conservative and managed a 6 for 6 day with eighteen white lights for my efforts. Probably could have totalled higher but the first time is always a learning experience even if I have competed at other sports previously. An overall great experience!

Brock

[thebruce]

Excellent Brock,conngrats on your successfull completion og the meet and best your goal by 5 kg in the C&J.
Also good for you on the BW 265 is great,I will havwe to watch it or my end of the canoe will be sittin lower next spring buddy.

[McLifter]

It was a busy week so here are the training weights for the past week. There is not set scheme right now. I'm just working on loosening up some of the tight areas, keeping the weight down through the holidays and then I will begin the training cycles for the Nationals.

Tuesday Nov 25/08

Stretch

Neck work: Purple band x 12, 15/side
10kg x 15
20kg x 12
30kg x 5 front and back

Single leg ext: 12.5 x 20
22.5 x 2 x 15

{Single leg curl: 12.5 x 3 x 20
{Calf Raises: 3 x 12

{Incline DB Flyes: 15# x 3 x 10
{Bentover laterals: 5# x 3 x 10 Yes! that is 5lbs as there is shoulder pain here and I'm working on getting some blood in there and getting it healthier.

{Ball Crunches: 10kg x 2 x 50
{Pullovers: 10kg x 2 x 15


Thursday Nov 27/08

Stretch

Leg ext: 125 x 15; Single leg ext: 12.5 x 3 x 15

Leg Curl: 12.5 x 3 x 15

Front Squat: 20 x 3 x 5
60 x 4 x 5

Calf Raises: 3 x 10

Rotator Cuff Exercises & stretch

HLR: 3 x 15


Friday Nov 28/08

Leg Ext: 15kg x 15; Single: 15 x 2 x 15

Stretch

Core Blaster: 14kg x 15
24kg x 2 x 15

Palm up flyes: 5# x 2 x 15

{Side Laterals: 15# x 2 x 15
{Bentover Flyes: 5# x 2 x 15

Band flyes & face pulls

MP from Rack: 20 x 10
40 x 3 x 5

Bench: 40 x 12
60 x 3 x 10

wrist work

Leg Raises: 3 x 15

Head Halos: 12.5kg x 20

McLifter

[McLifter]

Monday Dec 1/08

d**n! Do you boyz realize we are getting ready to close out another decade in only 761 days!!!

Leg ext: 12.5kg x 15, Single leg: 12.5 x 15, 17.5 x 2 x 15

Stretch

Squat: 20 x 3 x 5
60 x 5
80 x 5
100 x 5
120 x 5
140 x 2 x 5

WSGM: 100 x 8
110 x 2 x 8

{Landmine: 10kg x 3 x 30
{Landmine Press: 10kg x 3 x 10

McLifter

[thebruce]

Nice Squats with the GM following. I see your really working the WU as usual.
Some of the lakes in the Whiteshell are being groomed for snowmobile trails already. First ice pike???

[McLifter]

Thursday Dec 4/08

Let Ext: 12.5 x 15, Single 12.5 x 15
17.5 x 2 x 15

{Leg Curl: 17.5 x 3 x 15
{Calf Raises: 3 x 10

Cable Flyes: 3 x 8

Palm up Flyes: 5# x 3 x 10

MP from Rack: 20 x 2 x 8 These were hurting my left elbow so I left it alone.

Leg Complex: 2 x 15

Incline Flyes: 15# x 3 x 15

Rotator Cuff ex & stretch

{Ball Crunches: 10kg x 2 x 50
{Pullovers: 10kg x 2 x 15


Friday Dec 5/08

Leg Complex: 5kg x 15
7.5kg x 15

Neck work: Purple band x 2 x 15/side
12.5 x 15
17.5 x 10
22.5 x 8 front & back

PC: 20 x 5
45 x 5
55 x 5
65 x 5

CGHP: 65 x 5
75 x 5
85 x 5
95 x 3 started to get some funny pain in the right scapula so I stoppd there for the day

Bench: 60 x 10
60 + 2 mini bands doubled x 2 x 8
65 + above for 8

2" DB Rows: 30kg x 3 x 8

Crunches: 3 x 20

Core work


Sunday Dec 7/08

Stretch

Leg Ext: 12.5 x 20, Single 12.5 x 15
17.5 x 2 x 15

OH Squat: 20 x 3 x 5

Squat: 55 x 2 x 5
80 x 5
110 x 5
125 x 5
145 x 5
165

WSGM: 100 x 8
115 x 2 x 8

{Landmine: 12.5 x 3 x 30
{Landmine Press: 12.5kg x 3 x 10/side
We have a massage scheduled for tommorow so the workout was done a day early.

I LIKE PIKE!! I'll get in touch with you Brewster for just such an outing.

McLifter

[McLifter]

Friday Dec 12/08

{Ball Crunches: 10kg x 3 x 30
{Plate pullovers: 10kg x 3 x 10

DB flyes on ball: 15# x 3 x 12

Bench: 40 x 15
40 + 2 doubled minis x 15
60+ doubled minis x 10
70+ doubled minis x 2 x 10

Band Press: 3 x 2 minis
I tried holding onto 15# db and experienced pain in the left inner elbow.

wrist work, skipping

McLifter

[McLifter]

Sunday Dec 14/08

Stretch

Single leg ext: 12.5kg x 15
17.5 kg x 2 x 15

OH Squat: Bar x 2 x 5
40 x 2 x 5
50 x 5

Squat: 60 x 5
100 x 5
127.5 x 5
147.5 x 5
167.5

WSGM: 105 x 8
115 x 2 x 8

lying leg Raises: 3 x 15

I used my new squat shoes however, I could only muster up a mediocre effort here today as I was feeling poorly and the stomach is slightly upset. In fact after this I hit the sack for about 1.5 hours and then dragged my tail to watch the TV for a bit. I may be coming down with something.

McLifter

[thebruce]

new shoes a new tie a brand new suit for me when I die. Who is this??? I know you can figure it out.
Hey as for the WO looks pretty good to me. Hope you are feeling OK McLifter.

[McLifter]

I came home early on Tuesday and slept and then I took Wednesday off since I felt lousy. Thursday was shaky but I was better and went to work. Friday I almost felt normal and decided to work out in the evening.

Friday Dec 19/08

Stretch

Neck work: 10kg x 15. 15 x 12, 20 x 10 front & back
Purple band x 2 x 15/side

Standing press: Mini bands x 2 x 15
15# DB + minis x 8, 10, 10. The elbow was doing better with the light weight and warm ups with the bands.

MP: 20 x 10
30 x 10
40 x 10

Bench: 45kg + 2 doubled minis x 10
60 + 2Dbl minis x 10
70 + 2Dbl minis x 10
80 + 2Dbl minis x 10

Dips: 8, 4 x 5

Sumo Deads: 75 x 3 x 5
100 x 2 x 5 I was just messing around as Mrs McLifter was pulling. What I did do was use my squat stance to pull the deads. It was smooth and easy so I may experiment to see if this would be useful for a contest weight pull.

Weighted Crunches: 45kg x 3 x 30

McLifter

[McLifter]

Monday Dec 22/08

Leg Ext: 12.5 x 15, Single - 12.5 x 15
17.5 x 2 x 15

Stretch

OH Squat: 20 x 2 x 5
40 x 2 x 5
60 x 5

Squat: 20 x 5
65 x 5
105 x 5
125 x 5
150 x 5
170

WSGM: 100 x 8
120 x 8
140 x 5

{HLR: 3 x 15
{Head Halos: 10kg x 3 x 20

McLifter

[McLifter]

Tuesday December 23/08

Stretch

Neck work: Purple band x 15, 12, Purple + mini bands x 10/side
10kg x 15
20kg x 12
30kg x 5 front and back

Band Press: 3 x 15 turns out this is a nice shoulder warm up

MP from Rack: 20 x 8
40 x 5
60 x 8 x 2
50 x 3 x 6

Bench: 50 x 6
60 x 6
80 x 8 x 3 @ 60 sec rest

2"DB rows: 25kg x 3 x 8

Tricep pressdowns Hammer grip: 30kg x 15
35 x 2 x 15

Ball Crunches: 10kg x 2 x 50

McLifter

[McLifter]

Friday Dec 26/08

Leg Ext: 12.5 x 20
25 x 2 x 15

PC: 20 x 5
45 x 5
60 x 5
65 x 2 x 5

Sumo Deads: 60 x 8
80 x 5
120 x 5
140 x 5
180 x 3, 1, 1 These felt sssslllllllllllooooooooooowwwwwwwww. I haven't pulled in at least a month but I was disappointed that this felt so heavy. Here's hoping muscle memory and a decent training cycle take care of that.

MP from Rack: 60 x 7 x 2; 1 x 3
50 x 2 x 6; 1 x 7

Bench # Boards: 100 x 5
110 x 5
120 x 5
130 x 5

HG Cable pressdowns: 30kg x 20
35 x 20
37.5 x 20

Standing Ab Crunches: 37.5 x 2 min x 93 reps.

McLifter

[McLifter]

Sunday Dec 28/08

Reverse Hypers: 15
10kg x 2 x 15

Core Blaster: 24kg x 3 x 10

Stretch

OH Squat: 20 x 2 x 5
45 x 2 x 5
60 x 5
62.5 x 5
65 x 5

Front Squat: 70 x 5
90 x 8
100 x 8
110 x 8

NSGM: 110 x 8
115 x 8
120 x 8

Landmine: 12.5kg x 3 x 20

McLifter

[thebruce]

Hey MCL whatsa NSGM?? ANDA WSGM splain please.