|
|
Post by mccaulleyg on Apr 18, 2009 15:40:10 GMT -5
4/16/09
cardio work
bike 20 minutes
jog 10 min mile pace, 25 minutes
up hill walk 13% grade 20 minutes
4/17/09
squat 245x3, 285x3, 340x3x2, 365x2x3
bench 155x3, 185x3, 210x3x2, 245x2x4
seated goodmornings 4x4 at 225
lateral raises 30'sx6x4
1 mile jog 10 minute mile pace
saturday strong lifts
power clean/ front squat combo, 185x3x2
verticle jumps 5x3
lateral hurdle hops 10x3
complex 1
deadlift conventional 275x3, 335x3x3, 385x2x3
bench incline dumbells 3x80, 3x90, 100x3x3
ab rollers 6x6
complex 2
weighted pull ups 45 5x4
weight dips 45 5x4
lunges walking overhead med ball 20, 8x4
med ball throws against wall 10x4
softball batting practice 50 swings
35 minute run 1/2 at race pace
total work out time 3 hours
|
|
|
|
Post by mccaulleyg on Apr 19, 2009 18:25:16 GMT -5
4/19/09
cardio/body building
30 minutes spin bike
leg training
leg extension single leg 3x12
leg curl single leg 3x12
calf raisees 5x12
pump lunges 25 lb med ball 3x12 each leg
stair stepper 15 minutes
upper circuit x3
overhead press 12
upright row 12
curls 12
push downs 12
pull ups 12
front raises 10
flies 12
15 minutes walk/jog
10 minutes spin bike
|
|
|
|
Post by mccaulleyg on Apr 21, 2009 7:59:26 GMT -5
4/20/09
squat 245x3, 285x3x2, 240x2x3
bench 155x3, 185x3x2, 215x2x3
bulgarian sqaut 10x3 @ 40 DBs
RDLS 10x3 @ 70 DB's
standing single leg calf raises 12x3 each 30 DB's
10 minute bike ride
very easy work out, getting ready to max out on Friday
Grant
|
|
|
|
Post by mccaulleyg on Apr 22, 2009 20:52:05 GMT -5
4/21/09
bike ride 20 minutes
uphill walking 20 minutes
abs 10 minutes
4/22/09
40 minute jog, 10 minute mile pace
getting to 198.5 for max on friday, joints and muscle felling ready to explode some heavy loads on Friday!
Grant
|
|
|
|
Post by mccaulleyg on Apr 23, 2009 21:27:52 GMT -5
4/23/09
rest, rest,
weighed in at 199.0 ready to max
|
|
|
|
Post by mccaulleyg on Apr 24, 2009 22:10:52 GMT -5
4/24/09
time to max RAW at 198
squat 405x1, 435x1, 455x1, 475x1, 485x1 this was for sure my max it was a battle
bench 275x1, 290x1, 305x1, 315x1 made all lifts. 315 for sure was my max a battle
conventional deadlift, stilll resting sumo until the summer, 465x1, 485x1, 500x1 all easy could have done 510!
total = 1300
Great day of lifting we had a great time doing our first sheiko 9 week program
Now we have exactly 13 weeks to train for RAW nationals
Lets get it on!
Grant
|
|
|
|
Post by mccaulleyg on Apr 25, 2009 13:01:44 GMT -5
4/25/2009
Recovery day, no major injuries after max yesturday. A little sore in erector spinae, right adductor,left knee.
Bike ride outside 20 minutes, 5 miles.
Squat 10x135, 10x225, 10x225, 10x245
Push ups 20x5
Pull ups 10x3
Step ups 10x3 30lbs db
RDL 135x10x3
Abs
|
|
|
|
Post by mccaulleyg on Apr 30, 2009 8:12:57 GMT -5
4/26/2009
OFF rest
4/27/09
squat 5x245, 295x4x2, 340x3x3
bench 5x155, 195x4x2, 215x3x3
goodmorning 225x5x3
Db flies 40x5x3
bulgarian squats 3x8x135 each leg
RDL's 10x3
single leg calf raise 15x3 each
30 minute jog
4/28/09
cardio+recovery
shoulders + bis body building
20 minutes on bike
20 minutes uphill walk
4/29/09
conventional DL 5x275, 335x4x2, 385x3x3
incline bench 195x5x4
lunges 3x5 @ 125
dips 8x3 @ BW+25
pull ups 10x5 @ BW
1-armed row 100x5, 80x10, 80x10 each
4/30/09
cardio day
|
|
|
|
Post by joeldibattista on Apr 30, 2009 19:48:28 GMT -5
Were they PRs you hit?
|
|
|
|
Post by mccaulleyg on May 3, 2009 21:15:54 GMT -5
all PR's for 198 BW
|
|
|
|
Post by mccaulleyg on May 3, 2009 21:25:22 GMT -5
5/1/09
squat 5x245, 4x295, 4x295, 340x3x3
bench 5x175, 195x4x2, 215x3x3
goodmornings 225x5x3
DB flies 40'sx10x5
dips 25lbs+BW x 8x3
biceps curls
20 minutes on bike
5/2/09
power circuit
power snatch 135x3x5
verticle jumps 10x5
1-armed shot put 5x5 each arm
strength #1
sumo deadlift 375x3x5
standing shoulder press 150x5x5
plyo push ups 8x5
strength #2
squat pumps 225, 245, 295x 10 x 5
sled pulls 25 yards @200, 245 lbs
alternate DB bench 75, 90 5 x 5 each arm
30 minute jog
5/3/09
6 laps, sprint/stride the straight aways, jog curves
lower body recovery work out 20 minutes, step ups, box squats, 1-calf raise, lateral squat, RDL all light
bike ride outside 12 miles, 40 minutes
upper body workout, biceps curls, pull ups, up right row, close grip push up, lateral raises, front raises
2 hour workout
hit 100 soft balls
|
|
|
|
Post by joeldibattista on May 3, 2009 22:30:20 GMT -5
|
|
|
|
Post by benburgess on May 4, 2009 3:37:43 GMT -5
Yep strong work matey.
Im well impressed by your work capacity....thats a hella lot of GPP work you are doing!
|
|
|
|
Post by erictalmant on May 8, 2009 16:32:04 GMT -5
Yep strong work matey. Im well impressed by your work capacity....thats a hella lot of GPP work you are doing! That would make two of us! Impressed, indeed! |
|
|
|
Post by mccaulleyg on May 16, 2009 6:25:17 GMT -5
Hello all, thanks for the comments. I have missed a couple weeks of logging my training due to vacations and work. I have still been training very hard. Another comment on sheiko and power lifting in general is that I am hitting softballs further than most other guys, Monday I hit two homers over 310 feet, the second was a game winning three run homer, that will be pretty historic. Anyway back to logging as of today.
week two 13 week skeiko in preparation for raw nationals in VA
no warm, just start squating, the shifts in weather have made my knee swell!
squat 245x5, 290x4, 340x3, 365x3x4, 390x3x2, my knee was swollen today due to the weather, however with a knee sleave on I can;t feel it at all!
bench 175x5, 190x5, 225x4, 235x3x3, 255x2x2, 270x1x2, 255x3x1, 235x5, 225x5, 190x6x2
squat box + 1 chain 265x3, 315x3, 365x2x3, this felt great sit back with the chains, great squating today!
goodmornings 5x5 225
flyes 45'sx10x5
dips 8x5 at 45+BW
2 hours
|
|
|
|
Post by mccaulleyg on May 16, 2009 16:15:02 GMT -5
Saturday strongs lifts
power circuit
1-armed snatch 3 each arm 80 DB's, OH med ball throws 25 lbs, box jumps 36 inch 3 times through
complex 1 Deadlift trap bar 245, 335, 385, 405, 405 x5 reps
farmers walk + 10 shrugs x 100 lb plate
incline DB press 80x8x5
complex 2 box squat 275 + 1 chain 3x4
sled pull 240 x 50 yards forward x 4
split jerk 155x5x4
death circuit x2
turkish get ups x5 at 35
OH med ball lunges 25 yards
dips to failure at BW 22, 23
pull ups to failure at BW 14, 13
up downs x5
tuck jumps x5
2 hours
afternoon GPP
med ball throws 30x 10 lb med ball, shot puts, Behind head throws,
basketball, slam dunk practice, 9 foot hoop 25 jumps and dunks
30 minutes
|
|
|
|
Post by mccaulleyg on Jun 14, 2009 16:36:49 GMT -5
Hello all
I have been very focused on diet lately, my body fat is down to 8%, I am right at 198 without dehydration, I have a meet in two weeks, I will then run a comp cycle leading to raw nationals, all lifts feel healthy and strong as crap. My sumo deadlift is coming back strong. I am doing a lot of body building to keep my lean mass as I diet down to 198.
saturday June 13th
conventional deadlift 3x275, 3x335, 3x375x2, 2x435x5
floor presses 3x265x3, 3x275x2
sumo deadlift 3x335x2, 4x355x2
DB push presses 6x70'sx5
leg hypertrophy training
leg press 10x5 at 4 plates
front squats 10x4 at 165
dumbell lunge 10x2 at 30's
leg extenesion 10x5 at 70
SLDL x 10x3 at 165
calf raiese donkey 20x2 at 120
two mile run, 5 mile bike ride later in the day!
Grant
|
|
|
|
Post by mccaulleyg on Jun 27, 2009 16:20:47 GMT -5
Hello sheiko nation
today I hit my strongest total / lb body weight
squat 390, 430, 460, 480 state record
Bench 290, 300, 305 state record
deadlift conventional 495, 520, missed 530 20 lb personal record in deadlift conventional
I will train sumo the rest of the month of July in preparation for raw nationals, this was a skills evaluation but not really for deadlift as I wanted to test out hard for deadlift, overall my best meet ever at 198, 1305, not bad for competing without my best lift the sumo deadlift!
Grant
|
|
|
|
Post by mccaulleyg on Jun 27, 2009 16:21:26 GMT -5
this was 100% RAW, not knee sleves wrist wraps, zerp help, I weighed in at 196
|
|
|
|
Post by mccaulleyg on Jul 19, 2010 19:19:48 GMT -5
Saturday GPP
shoulders/ calves/ sled pulls, sprints, jogging 1 hour
raquetball 40 minutes
Sunday GPP 60 minutes 7/18/10
15 hill sprints
2 stride straights, walk curves track
2 mile walk/jog
Monday 7/19/2010
no warm up
1. con deadlift 3x225, 3x315, 3x385, 3x435, 4x470 paused after first rep then touch and go, 6x435 touch an go
this will be my last deadlift to failure until my meet on Oct 16th
2. chin ups, 5xbw, 4.5x62.5, 8.5x30
3. pendaly rows 5x185, 5x225, 12x185
4. power cleans 5x205 2 sets
5. squats 225x5, 275x4 2 sets, 310x3 3 sets
6. 1-armed rows 5x100, 25x70's
7. side bends, 100x5, 80'sx20
45 minute walk
|
|
