DE Bench Press

I worked out at work once again. Why not get paid while bending bars. Sounds like a dream.

DE Bench Press - warm up sets, 12 sets/3 reps/225lbs. moving grip one finger every third set.
Inclined Dumbbell Press - 65lbs/10 reps, 3 sets/10 reps/85lbs.
Bent Over Barbell Rows - 2 sets/8 reps/225lbs, 2 sets/6 reps/275lbs.

My lower back has been bothering me a bit and my posterior chain is very tight after Tuesday's workout. I decided to cut the work out short and cancel training tomorrow. I'll take a leisurely three days off and come back next week.

Snowdaddy

DE Squats / Deadlifts

I decided to switch things up a bit. Since it was a slow day at work I gave our new power rack a try.

DE Squats - warm up sets, 6 sets/2 reps/315lbs, 4 sets/2 reps/335lbs. (sets on one minute).
DE Deadlifts - 2 sets/2 reps/315lbs, 2 sets/2 reps/365lbs, 2 sets/2 reps/405lbs.
Sit Ups - 4 sets/15 reps.

A straight forward work out. The sumo deadlifts are feeling good and, although I didn't wear suit bottoms today, the squats felt good too. I've got a small twinge in my lower back that I will be monitoring.

Snowdaddy

Max Effort Bench Press

2 board presses didn't go the way I planned today.

Warm Up - full range bench press up to 315lbs/2 reps.
2 Board Press - 315lbs/3 reps, 345lbs/3 reps, 365lbs/2 reps, 385lbs/miss, 385lbs/miss.
Now I feel bad and must punish myself. 315lbs/6 reps, 335lbs/5 reps (failure).
*super set the following*
Fat Guy Pull Ups - 4 sets/10 reps.
Push Ups - 12, 14, 16, 18 reps.
One Arm Hammer Curls - 4 sets/10 reps/55lbs.

Right now I'm disappointed but really pumped.

Snowdaddy

ME Squats / Deadlifts Video

Here's the video of yesterday's training.

ME Squats / Deadlifts

Snowdaddy

Max Effort Squats / Deadlifts

Got up earlier this morning so I had more time for bendin' bars.

Warm Up - 7 minutes stationary bike.
ME Squats (buffalo bar) - 125lbs/8 reps, 225lbs/6 reps, 325lbs/3 reps, 395lbs/1 rep (knee wraps), 465lbs/1 rep (knee wraps), 405lbs/1 rep (knee wraps).
Heavy Walk Outs - 535lbs/10 seconds, 635lbs/10 seconds.
Rack Pull (pin hole 5) - 495lbs/3 reps, 585lbs/2 reps, 635lbs/1 rep.
Sit Ups - 4 sets/15 reps.

A few notes; the 465lbs squat was a bit high (not legal), I'm guessing the Buffalo bar is 25lbs, the walk outs are more than 10 seconds and I did little squats with the weights of the supports. I'll post the video later when I've got more time.

Snowdaddy

Dynamic Effort Bench Press

Let's do it!

Warm Up - 7 minutes stationary bike.
DE Bench Press - warm ups, 12 sets/3 reps/195lbs (moving grip one finger every 4th set).
CG Rack Press - 225lbs/6 reps, 225lbs/6 reps (with bungee cords), 245lbs/6 reps (with BC), 245lbs/6 reps (with BC).
Barbell Rows - 2 sets/6 reps/245lbs, 2 sets/8 reps/245lbs.
Barbell Curls - 4 sets/8 reps/115lbs.
Up Right Plate Rows - 3 sets/12 reps/45lbs (ballistic effort).

I got up very late today and wasn't sure it I had time to work out. Damn working nights! The pace was high and I pushed though to get everything done. Tomorrow is Max Effort Squats and Deadlifts.

Snowdaddy

Dynamic Effort Squats / Deadlifts

Not much to comment on today. Just another great work out.

Warm Up - 7 minutes stationary bike.
DE Squats - warm up squats, put on Z-suit bottoms, 8 sets/2 reps/315lbs.
DE Sumo Deadlift - 6 sets/2 reps/315lbs no suit only belt.
Broom Handle Twists - 3 sets/30 reps.
Sit Ups - 3 sets/15 reps.

I actually went up to 345lbs on my last two sets of DE squats but they started to feel heavy. I'll keep the speed work to right around the 315lbs mark but not much more.

Snowdaddy

Max Effort Bench Press

First time for heavy bench since the Nationals. I feel like I've lost a bit of strength that will need to be found before Provincials.

Warm Up - 6 minutes stationary bike.
ME Bench Press - 135lbs/12 reps, 225lbs/6 reps, 315lbs/3 reps.
ME 3 Board Press - 365lbs/3 reps, 405lbs/miss, 405lbs/1 rep.
*super set the following*
Pull Up Negatives - 4 sets/6 reps.
Push Up with Tubing Resistance - 4 sets/12 reps.
One Arm Dumbbell Hammer Curls - 4 sets/8 reps per side.

365lbs for the first three board press seemed light but 405lbs was indeed heavy. The pull up negatives don't seem to be getting any easier. The tubing for resistance didn't seem to effect me until the last set when I was spent. I like the hammer curls for a change. Cliff, a training partner, says they are the secret to a heavy bench. Tomorrow is speed squats and deadlifts. Neat!

Snowdaddy

Yesterday's Training Video

Here's yesterday's training

ME Squat / Deadlift 16 April 2010

Snowdaddy

Max Effort Squat / Deadlift

Feeling heathy, feeling strong. Now I just have to put it all together for the Nova Scotia Provincials. This is completely off topic. Something I've learned from Nationals, go out light finish heavy.

Warm Up - 6 minutes stationary bike.
ME Squat - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, (knee wraps) 405lbs/2 reps, 455lbs/1 rep.
Heavy Walk Outs - 565lbs/10 sec, 615lbs/10 sec.
Rack Pulls (above knees) - 495lbs/3 reps, 555lbs/2 reps.
Sit Ups - 4 sets/15 reps.

Week end is off then Monday is Max Effort Bench.

Snowdaddy

DE Bench Press

The Sanctum was a little cold today so warm ups took a bit longer. Once warmed up the work out was great.

Warm Up - 5 minutes stationary bike.
DE Bench Press - warm up sets, 12 sets/3 reps/205lbs. (moving grip one finger every 3rd set).
CG Rack Press - 2 sets/6 reps/205lbs, 2 sets/6 reps/225lbs.
Bent Over Barbell Rows - 4 sets/6 reps/225lbs. (over-under grip).
Barbell Curls - 4 sets/8 reps/95lbs.
Dumbbell Side Laterals - 2 sets/10 reps/25lbs.

The DE bench press was moving quicker than ever. Very explosive. I was surprised when picking up the 225lbs for bent over rows. It felt very light. Everything today felt light. I guess I'm getting stronger.

Snowdaddy

2010 Provincial Program

MONDAY - ME BENCH PRESS
ME Bench Press	SEE NOTE
Push Ups With Band	4	6 to 10
Pull Up Negatives	4	6 to 8
Dumbbell Hammer Curls	4	6 to 10
TUESDAY - DE SQUATS / DEADLIFT
Speed Squats (Z suit bottoms)	8 to 12	2
Speed Sumo Deadlifts	6	2
Broom Handle Twists	4	20 to 30
Elbow Planks	4	45 to 60 sec
Sit Ups	4	20
THURSDAY - DE BENCH PRESS
DE Bench Press	10 to 12	3
CG Rack Press	3 to 4	6
Barbell Rows	3 to 4	6
Barbell Curls	3 to 4	6 to 12
Up Right Plate Rows	3	6 to 12
FRIDAY - ME SQUATS / DEADLIFTS
ME Squats	WORK UP TO 1 TO 3 REPS
Heavy Walk Outs	3	10 Seconds
Rack Pulls	3	1 to 3
Dumbbell Pull Throughs	4	8 to 12
Stability Ball Sit Ups	4	20 to 30
Trunk Twists	4	20 to 30
*NOTE*
WEEK 1	3 BOARD	RAW
WEEK 2	2 BOARD	RAW
WEEK 3	1 BOARD	RAW
WEEK 4	2 BOARD	GEAR
WEEK 5	1 BOARD	GEAR

This is the new battle plan for the 2010 Nova Scotia Provincials. I'll be doing the three lift and a token bench only. I know it is almost the same as my past programs. I've been getting great results from this program so I'll be sticking with it for the Provincials.

Snowdaddy

DE Squat / Deadlift

First day back in the Sanctum after my less than stellar performance at Nationals. I've decided to compete at the Nova Scotia Provincials, 29 May 2010 in Digby. This time I'll be doing the three lift and a token bench in the bench only. Nationals 2011 is in Charlottown PEI and I plan on being there.

Warm Up - 5 minute stationary bike.
DE squats (bufallo bar) - warm ups, (Z suit bottoms) 4 sets/2 reps/285lbs, 4 sets/2 reps/335lbs.
DE Sumo Deadlifts - 225lbs/6 reps, 315lbs/3 reps, (Titan Superior Suit NXG+) 495lbs/1 rep.
*super set core work*
Sit Ups - 3 sets/15 reps.
Elbow Planks - 3 sets/45 seconds.
Broom Handle Twists - 3 sets/30 reps.

Tomorrow is DE Bench.

BOMB!!!

Nationals didn't go the way I hoped. Had a great day on Saturday helping out my friends with the three lift. Sunday for the bench only didn't go so well. I managed 220kg for 1 board in the warm ups but I couldn't handle 230kg on the platform.
Right now I full of all sorts of emotions, what ifs, and could haves, but when it's all said and done I got 9 red lights. I'll talk more later about how I feel.

Snowdaddy

Last Work Out

Just some easy squats to keep up the momentum.

Squats - 135lbs/8 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs (knee wraps)/3 reps.
Working Sets, Squats- 4 sets/3 reps/315lbs.
Sit Ups - 4 sets/12 reps.

Felt good. Now onto Quebec for Nationals.

Snowdaddy

Video of Last Work Out

Here's the video of my last heavy bench work out.

ME Bench Press.

I'm excited to see what happens at Nationals.

Snowdaddy

Last Bench Work Out

Saturday was my last heavy bench work out before Nationals. I know what my opener is going to be and I'm sure I'm going to roast it, even if it is a huge PB. The last heavy bench work out was all about holding some bigger weights in my hands.

Spent the first few hours spotting and plate loading for the boys.

Bench Press - warm ups, up to 140kg for 1 rep. Put on Titan Fury sz 50. 180kg/2 board/1 rep, 220kg/2 board/1 rep, 250kg/2 board/1 rep.

The 250kg felt really heavy and of course it should. Now come April 11th when I bench 240kg+ on my third attempt it won't be so much of a surprise. I will be wearing my Titan F6 sz 52 for this competition. I may throw on the Fury sz 50 for the Nova Scotia Provincials on May 29th.

Snowdaddy