A Top 40 Weightlifting Blog

Friday, February 15, 2019

Deadlifts

Spending a bit of time in the Strength Club doing some Deadlifts and watching Ferris Bueller's Day Off. First was Deadlifts.

Warm Up Matrix

Deadlifts - 155lbs/12 reps, 245lbs/6 reps, 335lbs/3 reps, 425lbs/8 reps, 425lbs/3 reps, 425lbs/4 reps.


No aches, no pains, feeling good.

Now enjoying the movie.

Soon to work.

Snowdaddy

Thursday, February 14, 2019

Bench Press

It' been over 2 years since I put on my Titan RAM for Bench training. I wanted to overload my CSN with pressing over my current 1RM today.

Stretching and Shoulder Mobility.

Bench Press - 2 sets/12 reps/70kg, 120kg/6 reps, 170kg/1 rep.

Titan RAM Bench Press - 170kg/2 reps, 170kg/4 reps, 182.5kg/2 reps, 185kg/1 rep, 190kg/1 rep.

Bench Press - 2 sets/6 reps/120kg.

190kg wasn't overly difficult. I just need to get used to heavier weights and get used to the RAM. All in all a good day of pressing.

Snowdaddy

Wednesday, February 13, 2019

Squats

Sometimes I get the "iron-stupid". My Bench Press has been going really well lately and my squat is lacking a bit. I seen this quote, "To press a lot, you must press a lot." -Boris Sheiko. That said, no wonder my Bench is going well. I press twice a week. I have never tried this with Squats or Deadlifts. Duh! Twice a week it is. For Squats anyway.

Warm Up Matrix

Squats - 2 sets/8 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 6 sets/3 reps/315lbs.

Not at all heavy but I wanted to focus on form and speed. So there it is. Squat twice a week alternating heavy singles and low reps. Let the games begin.

Snowdaddy

Monday, February 11, 2019

Bench Press

Another strong bench workout.

Stretching and Shoulder Mobility.

Bench Press - 2 sets/12 reps/70kg, 120kg/6 reps, 150kg/2 reps, 4 sets/1 rep/170kg.

Alternate the following,
Pull Ups - (wg) 8,8,8,10 reps, (ng) 10,10,10,12 reps.
Bench Press - 6 sets/7,7,8,7,7,10 reps/125kg.

OH Plate Ext - 4 sets/12 reps/25kg.

The weights are getting easier. I wish squats and deads would also get easier. Oh well, keep training.

Snowdaddy

Sunday, February 10, 2019

Deadlifts

Not really feeling it today but still going through the motions. Showed signs of strength but not really.

Warm Up Matrix

Deadlifts - 135lbs/12 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep. 495lbs/2 reps, 2 sets/1 rep/495lbs, 405lbs/6 reps.



That's it, that's all. Still working on keeping my head pulled back.

Snowdaddy

Thursday, February 07, 2019

Bench Press

Tonight's training started out a little sluggish. Warm ups all felt heavy. I drank my preworkout drink and turned up the disco music. Things went very well after that.

Light Stretches.

Bench Press - 2 sets/12 reps/70kg, 120kg/6 reps, 2 sets/1 rep/160kg, 165kg/1 rep, 2 sets/1 rep/170kg.

170kg Video

Alternate the following.

Fatman Pull Ups - 4 sets/12 reps.
Bench Press - 4 sets/4,6,4,4 reps/140kg.

140kg Video

One of my strongest bench workouts in quite some time. Although my weight is higher I'm very happy with my strength gains.

Snowdaddy

Monday, February 04, 2019

Squats

My Squats are feeling better but I'm still trying to feel comfortable with my form. The best squat I've ever had was at the 2016 IPF World Powerlifting Championships. My third attempt was 240kg and I totally smoked it. Both side judges gave me red lights. I have watched this video at lease a hundred times and the judges got the call wrong. It was a completely legal lift.


Now that I've vented It's time to post today's lifts.

Warm Up Matrix.

Squats - bar/8 reps, 2 sets/8 reps/70kg, 120kg/4 reps, 2 sets/1 rep/150kg, 150kg/2 reps, 160kg/1 rep, 160kg/2 reps, 2 sets/8 reps/70kg.

Next Squat day I'm going to set up squat stands so I can comfortably grasp the bar collar to collar the way I did at the Worlds. Feeling good and eager to put more weight on the bar.

Snowdaddy

Sunday, February 03, 2019

Bench Press

What a great day of pressing!

Light Stretches.

Bench Press - 2 sets/12 reps/70kg, 120kg/6 reps, 6 sets/2 reps/155kg, 6 sets/6,7,7,8,6,7 reps/125kg

Band Assisted Pull Ups
Wide Grip - 6, 8, 8, 8 reps.
Narrow Grip - 8, 12, 8, 8 reps.

Feeling good. Trembling like a leaf right now and ready for some calories. FEED ME!!!

Snowdaddy

Saturday, February 02, 2019

Deadlifts

I read a FB post from a friend of mine reference head position when deadlifting. He states that keeping your head back produces a correct body position and a faster pull. Something to try. All reps I focused on keeping my head pulled back.

Warm Up Matrix

Deadlifts - 70kg/12 reps, 120kg/6 reps, 170kg/6 reps, 220kg/1 rep, 250kg/1 rep, 2 sets/6 reps/170kg, 170kg/8 reps.

The heads up technique really works. After this many years my form changes. Strange.

Snowdaddy

Wednesday, January 30, 2019

Bench Press

It's cold today. -50 degC with the wind chill. However, it's wonderful in the strength club.

Warm Up Matrix

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 310lbs/4 reps, 4 sets/1 rep/355lbs, 365lbs/1 rep! 5 sets/6, 6, 6, 7, 8 reps/275lbs.

Fat Man Pull Ups - 5 sets/12 reps.

Feeling good. Feeling stronger.

Snowdaddy

Monday, January 28, 2019

Bench Press and Squats

Yesterday evening I was bored so I made the trip out to the 17 Wing Strength Club  for some Bench Press.

Light Stretches.

Bench Press - 2 sets/12 reps/70kg, 2 sets/6 reps/120kg, 150kg/2 reps, 3 sets/1 rep/160kg, 2 sets/1 rep/165kg. 3 sets/6 reps/120kg, 2 sets/7 reps/120kg.

Band Assisted Pull Ups - 3 sets/6 reps (wide grip), 3 sets/8 reps (narrow parallel grip).

A really good evening of pressing considering I was working the last two midnight's. I thought I would be tired. Still strong.

This morning I had an early call into work. Afterwards it was time for squats.

Warm Up Matrix

Squats - 2 sets/8 reps/bar, 2 sets/6 reps/70kg, 2 sets/3 reps/120kg, 150kg/1 rep, 150kg/2 reps, 160kg/1 rep, 170kg/1 rep, 3 sets/6 reps/70kg, 2 sets/8 reps/70kg.

I think I've finally figured out my squat stance. Now it's time to get my squat strong again. I watched this video and it helped a lot.

https://youtu.be/GaX5sc30GKo

Snowdaddy

Thursday, January 24, 2019

More Squat Form

Lots of sets and reps today working on form again.

Warm Up Matrix

Squats - 3 sets/12 reps/bar, 4 sets/6 reps/70kg, 4 sets/8 reps/70kg.



So I figured out I prefer a wider stance. The picture shows a normal width stance (below) and a wide stance (above). The evidence is obvious. Wide stance squat it is.

Snowdaddy

Wednesday, January 23, 2019

Bench Press

Another busy week both at work and at home. I am on course today and tomorrow and have some time at the end of the day to go train.

Light Stretches.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 3 sets/3 reps/315lbs, 3 sets/4 reps/315lbs.

Band Assisted Pull Ups - 4 sets/8 reps.
Eccentric Pull Ups - 6 reps.
Dumbbell Side Laterals - 4 sets/12 reps/20lbs.

Not a long work out but very good. The volume with 315lbs kind of surprised me. Next Bench day I will go back to single followed by a Pump Phase. Tomorrow I will Squat a bit.

Snowdaddy.

Sunday, January 20, 2019

Squat Form

I haven't done many Squats lately. First there was an issue with my adductor then my right knee has been causing me concern lately. Today I wanted to work on sitting more upright and keeping my stance a little more narrow. Mission accomplished in all cases.

Warm Up Matrix

Squats - 2 sets/10 reps/bar, 2 sets/10 reps/135lbs, 185lbs/6 reps, 2 sets/4 reps/225lbs.

Not a whole lot of work but I still feel like I did a good amount of work.

Snowdaddy

Wednesday, January 16, 2019

Bench Press

A very solid day of Bench Press training. I was pleased with my performance.

Warm Up Matrix

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 320lbs/4 reps, 5 sets/2 reps/340lbs.

Superset the following 
Bench Press - 4 sets/8,8,8,12 reps/245lbs.
Fat Man Pull Ups - 4 sets/12 reps.

I would have like to spend longer but I ran out of time. Still happy.

Snowdaddy

Monday, January 14, 2019

Deadlifts

Deadlifts lately have been not as strong as I would like. A few months ago I pulled 250kg and haven't since. Every time I miss a heavy single pull I punish myself with heavy reps. Last time 515lbs slipped out of my hands I pulled 425lbs for 6 reps. Today was sorta the same.

Warm Up Matrix

Deadlifts - 70kg/12 reps, 120kg/3 reps, 170kg/3 reps, 230kg/1 rep, 255kg/miss, 220kg/3 reps, 3 sets/3,3,4 reps/170kg.

Ab Sling Knee Ups - 4 sets/12 reps.

230kg went up so easy I thought 255kg would have went up for sure. 220kg for 3 reps made me feel vindicated. My right knee is still giving me greef. Something to monitor.

Snowdaddy

Sunday, January 13, 2019

Squat Form and Bench Press

Today I started training with lots of mobility and stretching. My right knee is really bothering me. Not while squatting but while flexed. The more I bend it the more it hurts. There is no way I could stretch my right quad. It really hurt to bend it that much. Squats felt really good with none of the previous adductor problems that I had.

Warm Up Matrix.

Squats (in squat shoes) - 2 sets/6 reps/bar, 30kg/6 reps, 2 sets/6 reps/40kg, 2 sets/6 reps/70kg.



Bench Press - 135lbs/8 reps, 225lbs/8 reps, 315lbs/3 reps, 6 sets/1 rep/355lbs, 360lbs/1 rep.

Superset the following 
Fatman Pull Ups - 4 sets/ 12 reps.
Bench Press - 6 sets/8 reps/225lbs ( last set for 12 reps).

I spent about 4 hours in the strength club today. I feel great!

Snowdaddy

Tuesday, January 08, 2019

Bench Press

I spent a fair bit of time at the start of tonight's training working on rolling then stretching out my injured adductor. It feels much better now. After that I got to business on the bench.

Modified Warm Up Matrix (no band work)

Bench Press - 135lbs/12 reps, 205lbs/8 reps, 275lbs/6 reps, 6 sets/1 rep/355lbs.

Superset the following 
Push Ups - 3 sets/20 reps.
Band Assisted Pull Ups - 3 sets/10 reps.
Plate Hammer Curls - 3 sets/12 reps/35lbs.

Cardio
Ropeless Skipping - 3 sets/100 reps.

Other than the sore adductor I feel great. Still a little heavier than I would like but I'm working on that again.

Snowdaddy

Sunday, January 06, 2019

Injured Again

A problem I've experience many times in the past is an adductor magnus groin pull. It doesn't feel like a traditional groin injury but after extensive research I found that they all fall under the same description. Previously all the issues I've had were on the left side. This time it's the same but on the right side. The following picture shows where the problem is.























I did get some Squats in before I had to call it quits.

Warm Up Matrix

Squats - bar/10 reps, 135lbs/10 reps, 225lbs/3 reps, 315lbs/3 reps, 385lbs/1 rep.

And that's it. Now it's time to rest and roll.

Snowdaddy

Saturday, January 05, 2019

Bench Press

Strong day on the bench today.

Warm Up Matrix

Bench Press - 70kg/12 reps, 120kg/6 reps, 150kg/1 rep, 160kg/1 rep, 162.5kg/1 rep, 165kg/1 rep.

Super Set the following

Band Assisted Pull Ups - 4 sets/10 reps.
Bench Press - 4 sets/6 reps/120kg.

Feeling stronger. At least on the Bench.

Snowdaddy