A Top 40 Weightlifting Blog

Wednesday, December 12, 2018

Bench Press

Busy day yesterday. I worked Monday night through Tuesday morning. I slept till 1030hrs then played Dad's taxi. I managed to have a couple free hours between taskings so Bench Press was in order. I felt much better for it.

Light Stretches and Mobility.

Bench Press

W/U - 135lbs/12 reps, 205lbs/12 reps, 275lbs/6 reps.

Power Phase - 6 sets/1 rep/345lbs, 2 sets/1 rep/350lbs.

Pump Phase - 5 sets/6 reps/275lbs.

The following sets were mixed in with the Power and Pump phases sets.

Bent Over Dumbbell Rows - 50lbs/12 reps, 4 sets/12 reps/55lbs.

Band Assisted Pull Ups - 3 sets/12 reps.

Lots of volume both front and back. I missed the last set of pump phase due to time. The band assisted pull ups were awesome and I will incorporate them into my training. Today I am a little stiff and sore but feel thick and full. Feels great!

Snowdaddy

Sunday, December 09, 2018

Squat Form

Video taping my lifts last week has revealed that my form was lacking. A couple of friends pointed out that my shoulders were rolled over and my head was down. I took a little break and work a couple heavy singles to focus on form. Much better now.

Small Band Hip Work.

Stretching

Squats - 2 sets/6 reps/bar, 135lbs/12 reps, 225lbs/6 reps, 315lbs/2 reps, 385lbs/1 rep, 2 sets/1 rep/405lbs, 315lbs/3 reps.

The small band hip work for warm ups was really good. Form is much better. Now to get back to work.

Snowdaddy

Friday, December 07, 2018

Bench Press

Another good training day. Focusing on longer pauses on the chest today and showing more control. It's getting easier.

Stretching and Shoulder Mobility.

Bench Press

W/U - 2 sets/12 reps/135lbs, 205lbs/8 reps, 275lbs/6 reps.

Power Phase - 5 sets/1 rep/345lbs, 345lbs/miss, 345lbs/1 rep.

Pump Phase - 6 sets/6,8,8,8,7,7 reps/255lbs.

Dumbbell Curls (various grips) - 5 sets/12 reps/35lbs.

OH Plate Ext - 2 sets/12 reps/35lbs, 2 sets/12 reps/45lbs.

I paused way too long for the 6th set in the Power Phase hence the miss. Feeling good otherwise.

Snowdaddy

Wednesday, December 05, 2018

Deadlifts

Silly me! I can't help myself sometimes. Loading up a bar is one of my many weaknesses. But, through that gives me strength. Today I was weak yet strong.

Leg Swings and Stretching.

Deadlifts

W/U - 70kg/8 reps, 120kg/6 reps, 170kg/1 rep. (No belt)

Power Phase - 250kg/1 rep, 4 sets/1 rep/190kg. (Belt)

Pump Phase - 6 sets/6 reps/120kg. (No belt)

Ab Sling Knee Ups - 5 sets/15 reps.

250kg was awful sweet. After the pump phase and knee ups my entire core is pumped. Ya me! Good work out.

Snowdaddy

Monday, December 03, 2018

Bench Press

I guess I don't need to keep saying I'm training at the Strength Club. As it's cold and my garage still isn't properly heated the club is my sanctuary.

Stretching

Bench Press

W/U - 135lbs/12 reps, 205lbs/6 reps, 275lbs/6 reps.

Power Phase - 5 sets/1 rep/345lbs, 355lbs/1 rep.

Pump Phase - 6 sets/6 reps/275lbs.

Bent Over Dumbbell Rows - 6 sets/12 reps/55lbs.
Plate Curls - 4 sets/12 reps/25lbs per plate.
OH Plate Ext - 2 sets/12 reps/45lbs.

The Power Phase was feeling so good today that I tried for a double on the 4th set. I missed the second rep but the first one flew up. Right now I'm supper pumped. Lots of volume today. Feeling stronger.

Snowdaddy

Sunday, December 02, 2018

Squats

Hanging out at the Strength Club for some Squats today.

Leg Swings and Stretching.

Squats

W/U - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase - 4 sets/1, 1, 1, 2 reps/385lbs.

Video 385lbs double

Pump Phase - 3 sets/6 reps/225lbs, 3 sets/6 reps/135lbs.

Feeling good and feeling stronger. Lots more work needs to be done.

Snowdaddy

Thursday, November 29, 2018

Deadlifts

As seems to be the trend lately for me I suffered through another great workout. Deadlifts have always had a soft spot in my heart or was that a soft spot in my head. It's nice to pull some fun weight again.

Leg Swings and Stretching.

Deadlifts

W/U - 2 sets/6 reps/70kg, 120kg/6 reps.

Power Phase - 5 sets/1, 4, 1, 1, 1 reps/190kg.

Pump Phase - 4 sets/6, 8, 10, 12 reps/120kg.

The 190kg for 4 reps is not a typo. I told myself to stop being a pussy and rep it out. I could have done another several reps but it was supposed to be singles. I think I proved my point to myself. If that makes sense. A great workout.

Snowdaddy

Wednesday, November 28, 2018

Bench Press

Getting stronger on the bench. I don't want to go up in weight. I want to show more control, stay tight and focus on a long exaggerated pause. It's getting better.

Stretching and Shoulder Mobility.

Bench Press

W/U - 135lbs/12 reps, 205lbs/6 reps, 275lbs/6 reps.

Power Phase - 7 sets/1 rep/345lbs.

Pump Phase - 3 sets/4 reps/275lbs, 3 sets/4 reps/285lbs.

Plate Side Laterals - 3 sets/12 reps/10lbs.
Bent Over Dumbbell Rows - 55lbs/12 reps, 3 sets/12 reps/80lbs.

Enjoying a good pump several hours after training. Feels good to move good weight again.

Snowdaddy

Monday, November 26, 2018

Squats

A really good training day. I took shorter rest between sets and pushed the limits again.

No Stretching.

Squats

W/U - bar/12 reps, 70kg/8 reps, 120kg/6 reps.

Power Phase - 4 sets/1 rep/165kg, 170kg/1 rep, 170kg/2 reps.

Pump Phase - 6 sets/ 6 reps/100kg.

The Pump Phase was done all with out a belt. My core and posterior is going to be sore tomorrow. But it's a good sore. Now I'm sitting here enjoying some post workout nutrition.

Snowdaddy

Sunday, November 25, 2018

Deadlifts and Bench Press

I have been quite stressed out lately so I took two days off last week. Thursday was busy going to the hospital and a Career Manager meeting so training was not possible. However, Friday I made sure to self prescribe some Deadlift Therapy. It made me feel better.

Leg Swings and Stretching.

Deadlifts

W/U - 70kg/8 reps, 120kg/6 reps.

Power Phase - 2 sets/1 rep/185kg, 200kg/1 rep, 2 sets/1 rep/230kg.

Pump Phase - 3 sets/8 reps/120kg.

Ab Sling Knee Ups - 2 sets/15 reps.

I ran out of time so I only managed 3 Pump Phase sets. I felt much better after pushing myself.

Today was Bench day. My last Bench day wasn't so good so again I pushed myself.

Light Stretches and Mobility.

Bench Press

W/U - 135lbs/12 reps, 225lbs/6 reps, 295lbs/4 reps.

Power Phase - 5 sets/1 rep/345lbs. 350lbs/1 reps.

Pump Phase - 4 sets/6 reps/245lbs, 2 sets/7 reps/245lbs.

Plate Side Laterals - 4 sets/12 reps/10lbs.
Plate Hammer Curls - 4 sets/12 reps/25lbs.
OH Plate Ext - 2 sets/12 reps/45lbs.

My last Bench Power Phase I found some nose torque and it psyched me up. The 350lbs was ugly but still the best I've done in quite some time. Feeling good. Better than last week. Heavy weights for therapy is great.

Snowdaddy

Thursday, November 22, 2018

Bench Press

I was working nights and had to get up early so there no surprise that my numbers were off a bit during yesterday's Bench Press training.

Light Stretches and Shoulder Mobility

Bench Press

W/U - 135lbs/12 reps, 225lbs/8 reps, 295lbs/3 reps.

Power Phase - 345lbs/miss, 5 sets/1 rep/335lbs.

Pump Phase - 6 sets/6 reps/245lbs.

Bent Over Dumbbell Rows - 55lbs/12 reps, 4 sets/12 reps/70lbs.

Plate Hammer Curls - 2 sets/12 reps/25lbs.

OH Plate Ext - 3 sets/12 reps/45lbs.

Side Laterals - 2 sets/12 reps/10lbs.

Not a great work out but I need some rest. Next training day will be better I'm sure.

Snowdaddy

Tuesday, November 20, 2018

Squats

Yesterday I went to the 17 Wing Strength Club to train with a friend. A good day of Squats.

Leg Swings and Stretching.

Squats

W/U - bar/12 reps, 70kg/8 reps, 120kg/3 reps.

Power Phase - 6 sets/1 rep/165kg (last set was a double).

165kg double video

Pump Phase - 6 sets/6 reps/110kg.

I know the pump phase number are down a bit. I feel I started too heavy so I dropped it about 15kg. Rapping it out and not grinding through the sets felt much better.

Snowdaddy

Monday, November 12, 2018

Deadlifts

A quiet holiday Monday. A good day to go to the strength club for some Deadlifts.

Leg Swings and Stretching.

Deadlifts

W/U - 70kg/12 reps, 120kg/6 reps.

Power Phase - 5 sets/1 rep/185kg. (last set was a double).

Pump Phase - 3 sets/5 reps/120kg, 3 sets/4 reps/120kg.

I need to work more on my core. It seems to be my weak point currently during Deadlifts. Something more to work on.

Snowdaddy.

Saturday, November 10, 2018

Bench Press

I took the day off work to take care of some family things. In between taskings I was able to get to the Strength Club for some Bench Press.

Stretching and Mobility.

W/U - 135lbs/12 reps, 225lbs/12 reps, 295lbs/3 reps.

Power Phase - 6 sets/1 rep/340lbs

Pump Phase - 4 sets/5 reps/340lbs minus light bands, 2 sets/4 reps/340lbs minus light bands.

Bent Over Dumbbell Rows - 4 sets/12 reps/55lbs.

Barbell Curls - 4 sets/12 reps/55lbs.

A real solid work out. Feeling good.

Snowdaddy

Wednesday, November 07, 2018

Squats

Training in the main gym at 17 Wing. It was crowded as normal but no one bothered me while I was in the rack. They never bother me while I'm in the rack.

Leg Swings and Stretching.

Squats

W/U - bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase - 5 sets/1 rep/365lbs (last sets for a double).

Pump Phase - 6 sets/5, 5, 5, 4, 4, 6 reps/275lbs.

A bit of a grinder but I would expect that before I start getting strong again. Best Squat workout in a while.

Snowdaddy

Monday, November 05, 2018

Bench Press

Working on getting myself back on track. Today was a great day of Bench Press.

Light Stretches and Mobility.

Bench Press

W/U - 135lbs/8 reps, 185lbs/8 reps.

Power Phase - 5 sets/1 rep/340lbs.

Pump Phase - 3 sets/4 reps/340lbs - light bands, 3 sets/5 reps/340lbs - light bands.

Bent Over Dumbbell Rows - 4 sets/12 reps/30, 40, 50, 60lbs.

The light bands offer 40 to 70lbs of assistance. So the pump phase was actually 270lbs off the chest and 300lbs at lock out. A bit more than what I was supposed to do but it still felt really good.

Snowdaddy.

Sunday, November 04, 2018

Deadlifts

Training at the Strength Club today. I had a couple friends ask me to help with form. A good group at the club today made for fun and games. Deadlifts for me went well.

Leg Swings and Stretching.

W/U - 2 sets/8 reps/70kg, 100kg/6 reps.

Power Phase - 4 sets/1 rep/185kg.

Pump Phase - 4 sets/4 reps/120kg, 2 sets/5 reps/120kg.

The Power Phase were done with a belt. All other Pump Phase sets were done without a belt. Very good.

Snowdaddy

Friday, November 02, 2018

Bench Press

Training at the Strength Club after work today. Squats yesterday means Bench Press today and not Deadlifts. That will be Sunday.

Light Stretches and Mobility.

Bench Press

W/U - 2 sets/8 reps/135lbs, 225lbs/8 reps.

Power Phase - 5 sets/1 rep/330lbs.

Pump Phase - 4 sets/4 reps/245lbs, 2 sets/5 reps/245lbs.

Plate Hammer Curls - 4 sets/12 reps/25lbsx2

All in all a good day. Slight increases in reps and weights over a long period leads to big gains. Slow and steady.

Snowdaddy.

Thursday, November 01, 2018

Squats

Training in the garage tonight. It was a little chilly but I bundled up again and got on with it.

Light Stretches.

Squats

W/U - bar/12 reps, 135lbs/12 reps, 225lbs/6 reps, 315lbs/1 rep.

Power Phase - 4 sets/1 rep/365lbs.

Pump Phase - 5 sets/4 reps/275lbs, 275lbs/5 reps.

A little heavier than last week but still managed it well. I got the reps on track to where it should be. Good stuff.

Snowdaddy

Tuesday, October 30, 2018

Bench Press

Training in the garage last night.

Light Stretches and Mobility.

Bench Press

W/U - 135lbs/8 reps, 225lbs/8 reps, 315lbs/1 rep.

Power Phase - 3 sets/1rep/330lbs, 335lbs/1 rep.

Pump Phase - 6 sets/4 reps/245lbs.

Dumbbell Hammer Curls - 6 sets/12 reps/35lbs.

OH Plate Extensions - 4 sets/12 reps/45lbs.

A very good work out.

Snowdaddy