A Top 40 Weightlifting Blog

Tuesday, November 12, 2019

Bench Press

Pressing in the garage after work. Medium weights. Working on a good pause and dynamic press.

Light Stretches and Shoulder Mobility.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/6 reps/245lbs, 2sets/6 reps/255lbs.

That's it!

Snowdaddy

Squats

Cold in the garage again. I took all my rest breaks in the house to stay warm. Thermometer said it was -8 degC.

Leg Swings and Stretching.

Squats - 2 sets/10 reps/bar, 135lbs/8 reps, 5 sets/6,6,6,8,10 reps/225lbs, bar/10 reps.

My left adductor behaved and everything moved well. An extra challenge to training is the cold. Something different.

Snowdaddy

Friday, November 08, 2019

Band Assisted Pull Ups and Bent Over Rows

I love this combo. My back feels awesome. Plus it works my grip and biceps.

Light Stretches.

Alternate the following

BA Pull Ups - 6 sets/10 reps/grey band.
Bent Over Rows - 6 sets/12 reps/135lbs.

Feeling good.

Snowdaddy

Thursday, November 07, 2019

Bench Press

Training in the garage tonight is a little chilly. -5 degC makes Bench Press a little cold.

Light Stretches and Shoulder Mobility.

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 6 sets/3 reps/315lbs.


I also did a few rotator sets and OH Plate Exts. I am going to treat winters cold temperatures as a training challenge.

Snowdaddy

Wednesday, November 06, 2019

Paused Squats

Last week I did a number on my left adductor. It's been feeling ok so I did some light and easy paused Squats today after work.

Leg Swings and Stretching.

Squats - 2 sets/12 reps/bar.
Paused Squats - 6 sets/8,8,6,6,8,8 reps/135lbs.


I could feel the tightness in my left adductor but it didn't hurt. The temperature in the garage is 1 degC. Lovely.


Snowdaddy

Friday, November 01, 2019

Band Assisted Pull Ups

Limited time today to train. Working this afternoon instead of morning.

BA Pull Ups - 7 sets/8 reps/green band.

The green band is the lightest I've used so far. I weight 250lbs at the bottom and almost my full 305lbs at the top. Getting stronger. I also did some research regarding my problematic adductor muscle. I learned that the "pop" I feel is the strain and not a tear like I originally thought. Rest is the best treatment. More importantly I need to spend more time warming up.

Snowdaddy

Thursday, October 31, 2019

Bench Press

Nothing fancy. Just keeping active. Busy Halloween evening I gotta put the work in quick.

Light Stretches.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/6,8 reps/225lbs, 4 sets/6 reps/245lbs.

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

That's it and that's all.

Snowdaddy

Wednesday, October 30, 2019

Squats

Yesterday I was feeling good and wanted to move some weight. I did that but my training didn't end well.

Leg Swings and Stretching.

Squats - 2 sets/12 reps/bar, 2 sets/8 reps/135lbs, 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep, 405lbs/miss.


It was an epic miss with 405lbs. My left adductor muscle snapped again. In some aspects it really sucks getting old. Time to take a break from Squats. I can fortunately train my other movements. Band Assisted Pull Ups, Bench Press, Ab Sling Knee Ups.

Snowdaddy

Monday, October 28, 2019

Band Assisted Pull Ups

These Pull Ups as simple to do but very effective. I love them!

WG Pull Ups - 4 sets/8,10,10,10 reps.
NG Chin Ups - 4 sets/10,10,10,12 reps.

Bent Over Barbell Rows - 3 sets/8,10,12 reps/135lbs.

Adding the Barbell Rows felt great! My back is really pumped.

Snowdaddy

Friday, October 25, 2019

Paused Squats

I really like how these feel lately. Not very difficult but they focus on form, dynamic drive out of the hole, flexibility and mobility. Love it!

Leg Swings and Stretching.

Paused Squats - 3 sets/8 reps/bar, 8 sets/6 reps/135lbs.


Simple but I didn't start putting everything together until the 4th set at 135lbs. Obviously I need to continue with these. Also, I am getting a great pump.

Snowdaddy

Thursday, October 24, 2019

Bench Press

In the rotation of training I thought I would do Bench Press tonight after work. It went well.

Light Stretches.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/4 reps, 345lbs/2 reps, 2 sets/1 rep/365lbs.


Narrow Grip Bench Press - 2 sets/6 reps/225lbs.

OH Plate Ext - 4 sets/12 reps.

Felt good. The Band Assisted Pull Ups are helping my Bench Press.

Snowdaddy

Wednesday, October 23, 2019

Band Assisted Pull Ups

My goal today was to do 80 Band Assisted Pull Ups.

Light Stretches.

Band Assisted Pull Ups (grey band) - 4 sets/8 reps (wide overhand grip), 4 sets/10 reps (narrow underhand grip), 8 reps (very wide overhand grip).

A little cold in the garage. With the help of my space heaters I got er' done.

Snowdaddy

Monday, October 21, 2019

Squats

Raining and chilly today. After putting on the heaters I was good to go.

Leg Swings and Stretching.

Squats - 2 sets/12 reps/bar, 2 sets/12 reps/135lbs, 7 sets/6 reps/225lbs.


My right hip joint feels tight but doesn't seem to bother my squat. The rest of me is feeling great.

Snowdaddy

Sunday, October 20, 2019

Bench Press

Nicer day today so it wasn't that cold in the garage. Time for some Bench Press.

Light Stretches and Shoulder Mobility.

Bench Press - 2 sets/12 reps/135lbs, 6 sets/6 reps/225lbs.

Titan RAM Bench Press - 2 sets/6,8 reps/315lbs.


Everything felt good.

Snowdaddy

Friday, October 18, 2019

Squats

I wanted to move some weight after work today.  I did and it felt good. My inner idiot wanted to go crazy. I told him to shut up.

Light Stretches.

Squats - bar/12 reps, 135lbs/6 reps, 225lbs/4 sets, 315lbs/3 reps, 405lbs/1 reps, 2 sets/3 reps/225lbs.


405lbs felt like a double or triple but I haven't lifted heavy lately so it didn't make any sense. I'm happy with my effort.

Snowdaddy

Wednesday, October 16, 2019

BA Pull Ups

Doing a little something to keep active.

BA Pull Ups - 3 sets/8 reps, 3 sets/10 reps

A mix of over hand and under hand Pull Ups. I've been using the grey, medium band for a while now instead of the black heavy band. The pull ups are an easy exercise offering a great grip, forearm, biceps and back workout

Snowdaddy

Tuesday, October 15, 2019

Paused Squats

It's chilly in the garage today. Not cold but chilly. I put on the space heaters and it was much better. Working on form and mobility.

Light Stretches.

Paused Squats - 6 sets/6 reps/bar, 6 sets/6 reps/135lbs.


Ab Sling Knee Ups (obliques) - 4 sets/20 reps.

Good day to train. Good for my body. Better for my mind.

Snowdaddy

Sunday, October 13, 2019

Bench Press and Pull Ups

Multi tasking with training and Thanksgiving Dinner.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 315lbs/6, 2, 1 reps.

Band Assisted Pull Ups (grey) - 3 sets/8 reps, 3 sets/10 reps.

I am thankful for so much. I am a very fortunate fellow.

Snowdaddy

Thursday, October 10, 2019

Some Squats

Nothing difficult. Just keeping some remnants of mobility and form. It's cold in the garage +5 degC.

Leg Swings and Stretching.

Squats - 3 sets/10 reps/bar, 6 sets/10 reps/135lbs.


That's it and that's all.

Snowdaddy

Wednesday, October 09, 2019

Big Changes

2019 seems to be the year of dramatic change for me. I retired from the Military after a 22 year career. I started a new job shortly there after with much less stress. Yesterday I resigned from my roll with the 17 Wing Strength Club.

I am separating myself from stressful situations and stressful people. I will leave it at that. Just understand that I am no longer associated with the club that I founded back in 2005. To quote a friend of mine. All good things must come to an end. I will remember all the good times and move on.

Today the weather sucks. I bought a parabolic heater for my garage. Eventhough it's damp, cold and windy outside the temperature in the garage is about +10 degC. No serious training today but still some good and much needed training.

Ab Sling Knee Ups - 4 sets/25 reps.
Band Assisted Pull Ups - 3 sets/8 reps, 3 sets/10 reps.

I used a lighter band (grey) to assist the Pull Ups. That said my Pull Ups are getting stronger.

Snowdaddy