Today was day three of my weekly regiment. Here's how it went.
Squats - 6 sets, 5 reps, 285lbs.
Bench Press - 6 sets, 6 reps, 215lbs.
Deadlift - 6 sets, 5 reps, 365lbs.
I'm not so sore today. Next week I'll start with the same weights as Wednesday. After next week I'll start the intensity phase of the training. I was going to do three weeks of volume training and two weeks of intensity training but I need the practice with gear. Hopefully three weeks will be enough. So Far things seem good.
Snowdaddy
A Top 40 Weightlifting Blog
Friday, June 29, 2007
Wednesday, June 27, 2007
Saskatchawan Provincials
Have I mentioned before, I hate Stephen Korte! His 3x3 pre contest progression really works for me but the first week is hell. I only have 5 weeks until the competition so I'm doing a modified 3x3. Instead of doing the same weights 3 times per week I'm increasing the weights every work out. The Volume phase will be 3 weeks long and the intensity phase will be 2 weeks with a week off before the competition. I started Monday so here's what I've done this week.
25 June 2007
Squats - 6 sets, 5 reps, 265lbs.
Bench Press - 6 sets, 6 reps, 195lbs.
Deadlifts - 6 sets, 5 reps, 335lbs.
27 June 2007
Squats - 6 sets, 5 reps, 275lbs.
Bench Press - 6 sets, 6 reps, 205lbs.
Deadlifts - 6 sets, 5 reps, 345lbs.
All sets are done with only one minute rest between sets. I take a longer rest between exercises when I set up the weights. I was very stiff and sore from Monday's work out so today I did a proper warm up and spent a good amount of time stretching. So far so good.
Snowdaddy
25 June 2007
Squats - 6 sets, 5 reps, 265lbs.
Bench Press - 6 sets, 6 reps, 195lbs.
Deadlifts - 6 sets, 5 reps, 335lbs.
27 June 2007
Squats - 6 sets, 5 reps, 275lbs.
Bench Press - 6 sets, 6 reps, 205lbs.
Deadlifts - 6 sets, 5 reps, 345lbs.
All sets are done with only one minute rest between sets. I take a longer rest between exercises when I set up the weights. I was very stiff and sore from Monday's work out so today I did a proper warm up and spent a good amount of time stretching. So far so good.
Snowdaddy
Monday, June 18, 2007
Monday Squat Suit
Today was my first day trying out my new Titan Superior squat suit. I have to tell you, what a difference! I can't believe how much more comfortable this suit is compared to my Inzer Z suit. Here's what happened.
Squats - bar/12 reps, 225lbs/6 reps, 315lbs/3 reps.
Put suit on.
Suit Squats - 315lbs/3 reps, 365lbs/3 reps, 405lbs/2 reps, 4x(455lbs/1 rep).
I was wearing my belt and I found I couldn't get down to parallel. When I took the belt off I was able to get parallel at 315, 365, 405lbs. No belt 405lbs for 2 reps!!! I put the belt on for the 455lbs because I was going into unknown territory. I still found it difficult to get down. All the reps were very controlled and felt quit easy. Easy is a relative thing. I'm sure I'll be up over 500lbs in a short amount of time. 455lbs didn't feel much heavier than 405lbs. I'll try things out at the HHG to see if I'm doing things right.
Snowdaddy
Squats - bar/12 reps, 225lbs/6 reps, 315lbs/3 reps.
Put suit on.
Suit Squats - 315lbs/3 reps, 365lbs/3 reps, 405lbs/2 reps, 4x(455lbs/1 rep).
I was wearing my belt and I found I couldn't get down to parallel. When I took the belt off I was able to get parallel at 315, 365, 405lbs. No belt 405lbs for 2 reps!!! I put the belt on for the 455lbs because I was going into unknown territory. I still found it difficult to get down. All the reps were very controlled and felt quit easy. Easy is a relative thing. I'm sure I'll be up over 500lbs in a short amount of time. 455lbs didn't feel much heavier than 405lbs. I'll try things out at the HHG to see if I'm doing things right.
Snowdaddy
Friday, June 15, 2007
Friday Fast and Furious
After a long day at work today I wanted to hit the gym for some bench shirt work. I only had about 45 minutes so here's how it went.
Bench Press - 135lbs/12 reps, close grip 135lbs/12 reps, 225lbs/10 reps, 225lbs/10 reps, 245lbs/6 reps, 275lbs/3 reps.
Put Bench Shirt On.
Shirt Bench Press - 275lbs/6 reps (couldn't touch), 315lbs/6 reps (couldn't touch), 365lbs/3 reps.
Like I said I didn't have much time. 365lbs/3 reps is a new PB for me. Then again every time I hit the bench in my shirt it's a new PB. All three reps felt very solid and I'm becoming very comfortable in the shirt. The more I work in it the more natural it feels.
My Family commitment is going to ease up later this week so I'll have some time to work with the squat suit and deadlift suit. Did I happen to mention that Ryan Stinn gave me a Titan Superior Suit this last competition. I tried it on and the legs feel tight but comfortable. The straps are a little long but I'll have them stitched up to fit. Thanks again Ryan.
Snowdaddy
Bench Press - 135lbs/12 reps, close grip 135lbs/12 reps, 225lbs/10 reps, 225lbs/10 reps, 245lbs/6 reps, 275lbs/3 reps.
Put Bench Shirt On.
Shirt Bench Press - 275lbs/6 reps (couldn't touch), 315lbs/6 reps (couldn't touch), 365lbs/3 reps.
Like I said I didn't have much time. 365lbs/3 reps is a new PB for me. Then again every time I hit the bench in my shirt it's a new PB. All three reps felt very solid and I'm becoming very comfortable in the shirt. The more I work in it the more natural it feels.
My Family commitment is going to ease up later this week so I'll have some time to work with the squat suit and deadlift suit. Did I happen to mention that Ryan Stinn gave me a Titan Superior Suit this last competition. I tried it on and the legs feel tight but comfortable. The straps are a little long but I'll have them stitched up to fit. Thanks again Ryan.
Snowdaddy
Tuesday, June 12, 2007
Monday and Tuesday
Monday went something like this.
Bench Press - 135lbs/12 reps, 185lbs/12 reps, 225lbs/10 reps, 245lbs/6 reps, 275lbs/3 reps, 225lbs/12 reps.
Seated Military Press - 135lbs/8 reps, 155lbs/8 reps.
I had about 20 minutes to do this work out. Not bad eh?
Tuesday was much better. Work was slow so the boss let us go at 1230L. After working at the competition this week end I've been really pumped about getting some new max lifts. I know my schedule doesn't permit me to train for new maxes so I was happy to just meet my personal bests. Here's what I did.
Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs/single, 405lbs/single.
Bench Squats - 405lbs/2 reps, 425lbs/single, 455lbs/single.
Partial Deadlifts (knees up) - All singles 405, 495, 585, 675, 725lbs.
The 455lbs bench squat and 725lbs partial deadlift match my PBs. Both seemed slightly easier and I will be lifting more the next time I do either movement. Here is a video on youtube of my 725lbs partial deadlift
Snowdaddy
Bench Press - 135lbs/12 reps, 185lbs/12 reps, 225lbs/10 reps, 245lbs/6 reps, 275lbs/3 reps, 225lbs/12 reps.
Seated Military Press - 135lbs/8 reps, 155lbs/8 reps.
I had about 20 minutes to do this work out. Not bad eh?
Tuesday was much better. Work was slow so the boss let us go at 1230L. After working at the competition this week end I've been really pumped about getting some new max lifts. I know my schedule doesn't permit me to train for new maxes so I was happy to just meet my personal bests. Here's what I did.
Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs/single, 405lbs/single.
Bench Squats - 405lbs/2 reps, 425lbs/single, 455lbs/single.
Partial Deadlifts (knees up) - All singles 405, 495, 585, 675, 725lbs.
The 455lbs bench squat and 725lbs partial deadlift match my PBs. Both seemed slightly easier and I will be lifting more the next time I do either movement. Here is a video on youtube of my 725lbs partial deadlift
Snowdaddy
Saturday, June 09, 2007
Three Days In One
5th June 2007
I got my Metal Deadlifter and took it to the gym for a test drive. Putting on the bottoms was no problem but the shoulder straps were very tight. Here's what I managed to do in my new suit.
Squats - 135lbs/12 reps, 225lbs/6 reps, 275lbs/6 reps, 315lbs/single.
Put on Metal Deadlifter
Squats - 315lbs I could only get to half way down. Tried three singles.
Deadlifts - I had a hell of a time trying to reach the bar. I managed to grab the bar for one 405lbs single and for one 495lbs single.
I'm sure the more I use the suit the more it will stretch out to exactly what I need.
7th June 2007
Tonight I ran on the treadmill. I've been feeling guilty because I haven't been running even though I've had the time. I ran for 5 minutes at a reasonable pace, walked for 3 minutes, ran for 2 minutes fast at an increased incline, then walked for 5 minutes. I hate running but I always feel great after running.
9th June 2007
This morning I was supposed to coach swimming but no one showed up. I took the time to hit the gym. Here's the results.
Bench Press - Bar/20 reps, 135lbs/20 reps, 185lbs/12 reps, 225lbs/10 reps, 275lbs/6 reps (PB), 295lbs/easy single, 305lbs/solid single.
Smith Machine Inclined Press - 90lbs/12 reps, 140lbs/10 reps, 180lbs/8 reps.
Flat Bench Flys - 60lbs/12 reps.
All the presses were done totally raw. I didn't have my equipment bag with me so I didn't even have my wrist wraps. I'm pleased with benching over 300lbs.
For as busy as I am right now I'm glad that I'm able to get to the gym and still make progress. Tomorrow I'm spotting and plate loading for a local powerlifting competition. It's going to be a long day. I'll post a link for the results later.
Snowdaddy
I got my Metal Deadlifter and took it to the gym for a test drive. Putting on the bottoms was no problem but the shoulder straps were very tight. Here's what I managed to do in my new suit.
Squats - 135lbs/12 reps, 225lbs/6 reps, 275lbs/6 reps, 315lbs/single.
Put on Metal Deadlifter
Squats - 315lbs I could only get to half way down. Tried three singles.
Deadlifts - I had a hell of a time trying to reach the bar. I managed to grab the bar for one 405lbs single and for one 495lbs single.
I'm sure the more I use the suit the more it will stretch out to exactly what I need.
7th June 2007
Tonight I ran on the treadmill. I've been feeling guilty because I haven't been running even though I've had the time. I ran for 5 minutes at a reasonable pace, walked for 3 minutes, ran for 2 minutes fast at an increased incline, then walked for 5 minutes. I hate running but I always feel great after running.
9th June 2007
This morning I was supposed to coach swimming but no one showed up. I took the time to hit the gym. Here's the results.
Bench Press - Bar/20 reps, 135lbs/20 reps, 185lbs/12 reps, 225lbs/10 reps, 275lbs/6 reps (PB), 295lbs/easy single, 305lbs/solid single.
Smith Machine Inclined Press - 90lbs/12 reps, 140lbs/10 reps, 180lbs/8 reps.
Flat Bench Flys - 60lbs/12 reps.
All the presses were done totally raw. I didn't have my equipment bag with me so I didn't even have my wrist wraps. I'm pleased with benching over 300lbs.
For as busy as I am right now I'm glad that I'm able to get to the gym and still make progress. Tomorrow I'm spotting and plate loading for a local powerlifting competition. It's going to be a long day. I'll post a link for the results later.
Snowdaddy
Saturday, June 02, 2007
Saturday Morning Bench Press
I was able to drag myself away from "life" this morning and went to the gym for some more shirt training. Today I tried turning my shirt sleeves in a bit more to see how the shirt would respond. Here's what happened.
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 225lbs/6 reps, 275lbs/3 reps.
Put on my shirt
Shirt Bench - 275lbs/6 reps, 315lbs/4 reps, 315lbs/5 reps, 335lbs/4 reps, 335lbs/4 reps.
Seated Barbell Shoulder Press - 115lbs/6 reps, 135lbs/6 reps, 155lbs/6 reps.
Side Laterals - 25lbs/12 reps, 30lbs/12 reps, 35lbs/12 reps.
I am still trying to get comfortable in the shirt. It is working for me but instead of being a novice equipment user I'd like to understand every aspect. Today I found that by "torquing" the sleeves I wasn't able to touch my chest at 275lbs or 315lbs. 335lbs bearley touched, I had to force it.
So what I've figured out about a bench shirt is this. It needs to be loose enough to get a proper set up but torque the sleeves to get more "pop" out of the shirt. I've ordered a Metal Deadlifter It will be here Monday. I can't wait to try it.
Snowdaddy
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 225lbs/6 reps, 275lbs/3 reps.
Put on my shirt
Shirt Bench - 275lbs/6 reps, 315lbs/4 reps, 315lbs/5 reps, 335lbs/4 reps, 335lbs/4 reps.
Seated Barbell Shoulder Press - 115lbs/6 reps, 135lbs/6 reps, 155lbs/6 reps.
Side Laterals - 25lbs/12 reps, 30lbs/12 reps, 35lbs/12 reps.
I am still trying to get comfortable in the shirt. It is working for me but instead of being a novice equipment user I'd like to understand every aspect. Today I found that by "torquing" the sleeves I wasn't able to touch my chest at 275lbs or 315lbs. 335lbs bearley touched, I had to force it.
So what I've figured out about a bench shirt is this. It needs to be loose enough to get a proper set up but torque the sleeves to get more "pop" out of the shirt. I've ordered a Metal Deadlifter It will be here Monday. I can't wait to try it.
Snowdaddy
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