Here is last night's antics.
Day 13 of 21 Video
Snowdaddy
A Top 40 Weightlifting Blog
Monday, February 28, 2011
Sunday, February 27, 2011
Day 13 of 21
2 Board presses in gear today. Compared to last year my bench presses today were no where near as strong. Although, my raw presses are much stronger. I'll keep at it and of course things will come together.
Warm Up
Stationary Bike - 5 minutes.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps, 3 sets/1 rep/315lbs.
Working Sets
2 Board Bench Press (52 Titan F6) - 405lbs/3 reps, 475lbs/1 rep, 495lbs/miss, 455lbs/2 reps.
Barbell Rows - 3 sets/8 reps/225lbs.
Dumbbell Side Laterals - 2 sets/12 reps/25lbs.
Cool Down
Stationary Bike - 7 minutes.
I'm thinking now my attempts at Nationals should be; 1st 200kg, 2nd 210kg, 3rd 215kg. In pounds that would be; 1st 440lbs, 2nd 462lbs, 3rd 473lbs. We'll see after 1 board and to chest.
Snowdaddy
Warm Up
Stationary Bike - 5 minutes.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps, 3 sets/1 rep/315lbs.
Working Sets
2 Board Bench Press (52 Titan F6) - 405lbs/3 reps, 475lbs/1 rep, 495lbs/miss, 455lbs/2 reps.
Barbell Rows - 3 sets/8 reps/225lbs.
Dumbbell Side Laterals - 2 sets/12 reps/25lbs.
Cool Down
Stationary Bike - 7 minutes.
I'm thinking now my attempts at Nationals should be; 1st 200kg, 2nd 210kg, 3rd 215kg. In pounds that would be; 1st 440lbs, 2nd 462lbs, 3rd 473lbs. We'll see after 1 board and to chest.
Snowdaddy
Friday, February 25, 2011
Day 12 of 21
Dynamic effort bench press yesterday was once again way too "pressed" for time. Worked late the night before and had an evaluation report to complete before I could get out to the SANCTUM. I did however make the best of it.
Warm Up
Stationary Bike - 5 minutes.
Stretching
Bench Press - 2 sets/12 reps/135lbs.
Working Sets
DE Bench Press (with medium bands) - 5 sets/3 reps/135lbs (+ 45 to 95lbs), 5 sets/3 reps/165lbs (+45 to 95lbs).
Close Grip Floor Press - 185lbs/8 reps, 205lbs/8 reps, 205lbs/8 reps, 225lbs/8 reps.
Bent Over Dumbbell Rows - 3 sets/10 reps/85lbs.
Reverse Grip Barbell Curls - 3 sets/12 reps/95lbs.
Today and Saturday are rest days. Sunday night I'll be out in the SANCTUM again for 2 board presses in gear. If I feel good I'm planning on 495lbs.
Snowdaddy
Warm Up
Stationary Bike - 5 minutes.
Stretching
Bench Press - 2 sets/12 reps/135lbs.
Working Sets
DE Bench Press (with medium bands) - 5 sets/3 reps/135lbs (+ 45 to 95lbs), 5 sets/3 reps/165lbs (+45 to 95lbs).
Close Grip Floor Press - 185lbs/8 reps, 205lbs/8 reps, 205lbs/8 reps, 225lbs/8 reps.
Bent Over Dumbbell Rows - 3 sets/10 reps/85lbs.
Reverse Grip Barbell Curls - 3 sets/12 reps/95lbs.
Today and Saturday are rest days. Sunday night I'll be out in the SANCTUM again for 2 board presses in gear. If I feel good I'm planning on 495lbs.
Snowdaddy
Tuesday, February 22, 2011
Day 11 of 21
Over the half way point. Today I didn't feel much like working out. I worked late last night and I've got lots on my mind with regards to work this week. Like in the past I've stated that these are the best days to work out and I was right again. I treated today as a "deload" work out after my heavy squats and deadlifts last week.
Warm Up
Stationary Bike 5 minutes.
Squats - bar/8 reps, 135lbs/8 reps.
Working Sets
Speed Squats (raw, no box, on 1 minute) - 10 sets/2 reps/225lbs.
Speed Deadlifts - 6 sets/1 rep/315lbs.
Ab Sling Knee Ups - 4 sets/20 reps.
Good work out to keep everything moving. Now I must prepare for the day. Yikes!!!
Snowdaddy
Warm Up
Stationary Bike 5 minutes.
Squats - bar/8 reps, 135lbs/8 reps.
Working Sets
Speed Squats (raw, no box, on 1 minute) - 10 sets/2 reps/225lbs.
Speed Deadlifts - 6 sets/1 rep/315lbs.
Ab Sling Knee Ups - 4 sets/20 reps.
Good work out to keep everything moving. Now I must prepare for the day. Yikes!!!
Snowdaddy
Sunday, February 20, 2011
Day 10 of 21
First day of benching in gear. My lovely wife is giving me helping me put on my bench shirt and giving me hand offs. A bit of a steep learning curve for her but she'll get the hang of it. "Thank you dear".
Warm Up
Stationary Bike - 5 minutes.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/8 reps, 315lbs/2 reps.
Working Sets
3 board Bench Press (Titan F6 sz 52, wrist wraps) - 405lbs/3 reps, 455lbs/2 reps, 495lbs/1 rep, 495lbs/1 rep, 405lbs/2 reps.
The 495lbs felt much easier than in the past. I don't know if it was because of my shirt (?). I tried to touch with 405lbs for 2 reps at the end but it wouldn't touch. Maybe why the 495lbs felt light. I'll keep going with this shirt and see if I can touch with 455lbs (207.5kg).
I started to do my supplementary work but then figured "Why?". Gear days should be just that. I have a speed day to worry about the other things. I stick with this mentality and see where it takes me. Tomorrow I'm off, Tuesday I'm back at it with DE Squats / Deadlifts.
Snowdaddy
Warm Up
Stationary Bike - 5 minutes.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/8 reps, 315lbs/2 reps.
Working Sets
3 board Bench Press (Titan F6 sz 52, wrist wraps) - 405lbs/3 reps, 455lbs/2 reps, 495lbs/1 rep, 495lbs/1 rep, 405lbs/2 reps.
The 495lbs felt much easier than in the past. I don't know if it was because of my shirt (?). I tried to touch with 405lbs for 2 reps at the end but it wouldn't touch. Maybe why the 495lbs felt light. I'll keep going with this shirt and see if I can touch with 455lbs (207.5kg).
I started to do my supplementary work but then figured "Why?". Gear days should be just that. I have a speed day to worry about the other things. I stick with this mentality and see where it takes me. Tomorrow I'm off, Tuesday I'm back at it with DE Squats / Deadlifts.
Snowdaddy
Friday, February 18, 2011
Day 9 of 21
Again a bit of a rush for today's work out. Funny that when you've got all day to work out it always get put off until the very end of the day. I had an hour to hit the weights before getting my kids. Here's how I spent that hour.
Warm Up
Plyometric Push Ups - 3 sets/10 reps.
Bench Press - 135lbs/12 reps.
Working Sets
Speed Bench Press - 5 sets/3 reps/135lbs + medium bands (+95lbs at top), 5 sets/3 reps/155lbs + medium bands. All 10 sets done on 1 minute.
CG Floor Press - 4 sets/8 reps/205lbs.
Bent Over Dumbbell Rows - 3 sets/8 reps/105lbs.
Reverse Grip Barbell Curls - 2 sets/12 reps/95lbs, 1 sets/8 reps/205lbs.
I should have done another set of bot rows and curls bt I was already 10 minutes late for picking up the kids. I pleased with todays work out but right now I'm ready to fall asleep. Monday is my first day of gear. I can hardly wait.
Snowdaddy
Warm Up
Plyometric Push Ups - 3 sets/10 reps.
Bench Press - 135lbs/12 reps.
Working Sets
Speed Bench Press - 5 sets/3 reps/135lbs + medium bands (+95lbs at top), 5 sets/3 reps/155lbs + medium bands. All 10 sets done on 1 minute.
CG Floor Press - 4 sets/8 reps/205lbs.
Bent Over Dumbbell Rows - 3 sets/8 reps/105lbs.
Reverse Grip Barbell Curls - 2 sets/12 reps/95lbs, 1 sets/8 reps/205lbs.
I should have done another set of bot rows and curls bt I was already 10 minutes late for picking up the kids. I pleased with todays work out but right now I'm ready to fall asleep. Monday is my first day of gear. I can hardly wait.
Snowdaddy
Thursday, February 17, 2011
Day 8 of 21
Instead of going the "speed" route today I decided to mix it up and put on the gear for Max Effort. I'm glad I did. Today was great!
Warm Up
Stationary Bike - 6 minutes.
Stretching
Squats - bar/8 reps, 135lbs/6 reps, 225lbs/3 reps, 315lbs/2 reps, 405lbs/1 rep (with knee wraps).
Working Sets
Full Gear Squats - 495lbs/2 reps, 585lbs/1 rep.
Raw Deadlifts - 315lbs/3 reps, 405lbs/2 reps, 3 sets/1 rep/495lbs.
Ab Sling Knee Ups - 3 sets/20 reps.
Although 585lbs is not really a PB it's the best squat I've ever done at that weight. Makes me think that next competition my attempts would be 250/265/275kgs.
Now I've gotta clean the house before we go out to dinner for all I can eat wings.
Snowdaddy
Warm Up
Stationary Bike - 6 minutes.
Stretching
Squats - bar/8 reps, 135lbs/6 reps, 225lbs/3 reps, 315lbs/2 reps, 405lbs/1 rep (with knee wraps).
Working Sets
Full Gear Squats - 495lbs/2 reps, 585lbs/1 rep.
Raw Deadlifts - 315lbs/3 reps, 405lbs/2 reps, 3 sets/1 rep/495lbs.
Ab Sling Knee Ups - 3 sets/20 reps.
Although 585lbs is not really a PB it's the best squat I've ever done at that weight. Makes me think that next competition my attempts would be 250/265/275kgs.
Now I've gotta clean the house before we go out to dinner for all I can eat wings.
Snowdaddy
Tuesday, February 15, 2011
Sick!!!
Sunday night after going to bed I felt like barfing my guts up. I was up most of the night with liquid poops and downing Pepto Bismol. The good pink stuff did it's job and I didn't throw up but I did spend most of Monday crapping through the eye of a needle. Last night I started to feel much better and now I feel almost normal. Tomorrow I plan on working out but for now I'll take it easy.
Snowdaddy
Snowdaddy
Sunday, February 13, 2011
Day 7 of 21
Work still manages to get in the way of work outs. With the kids off to bed for an afternoon nap, I've got 2hrs till I have to work. Time to hit the gym.
Warm Up
Stationary Bike - 5 minutes.
Flat Bench Press - 2 sets/12 reps/135lbs, 2 sets/6 reps/225lbs, 275lbs/2 reps, 325lbs/2 reps.
Working Sets
1 Board Bench Press - 325lbs/4 reps, 345lbs/2 reps, 365lbs/1 rep, 315lbs/6 reps.
*super set the following.
Dips - 3 sets/6 reps.
Bent Over Rows - 3 sets/6 reps/225lbs.
Declined Sit Ups + 25lbs plate - 3 sets/15 reps.
I would have liked to do a fourth set of the working sets. How about those bench sets for warm up? 325lbs for a double, WOW!!! Obviously this is a PB for me. Not a big one but I'll take it. Next week I'm into my bench shirt and back up to three boards. Tomorrow I need to spoil my lady.
Snowdaddy
Warm Up
Stationary Bike - 5 minutes.
Flat Bench Press - 2 sets/12 reps/135lbs, 2 sets/6 reps/225lbs, 275lbs/2 reps, 325lbs/2 reps.
Working Sets
1 Board Bench Press - 325lbs/4 reps, 345lbs/2 reps, 365lbs/1 rep, 315lbs/6 reps.
*super set the following.
Dips - 3 sets/6 reps.
Bent Over Rows - 3 sets/6 reps/225lbs.
Declined Sit Ups + 25lbs plate - 3 sets/15 reps.
I would have liked to do a fourth set of the working sets. How about those bench sets for warm up? 325lbs for a double, WOW!!! Obviously this is a PB for me. Not a big one but I'll take it. Next week I'm into my bench shirt and back up to three boards. Tomorrow I need to spoil my lady.
Snowdaddy
Wednesday, February 09, 2011
Another Snow Day
I'm working nights this week so I usually have the morning for training. That is unless there's a "Snow Day". The weather last night and today is unfavorable so the schools are closed. That means I've got the kids until I go to work in the early afternoon. I managed to get some time for training today between cleaning up, shovelling the driveway, and watching the kids.
Warm Up
Stationary Bike - 5 minutes.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 195lbs/8 reps.
Working Sets
Dynamic Effort Bench Press (+light bands) - 10 sets/3 reps/195lbs + light bands (25 - 45lbs).
CG Floor Press - 4 sets/8 reps/195lbs.
Bent Over Dumbbell Rows - 2 sets/10 reps/85lbs, 2 sets/8 reps/105lbs.
Rev Grip Barbell Rows - 55lbs/12reps, 75lbs/12 reps, 90lbs/12 reps, 90lbs/12 reps.
Now I've got to hurry and eat, shower, get the kids to Mom's and get to work. Yikes!!!
Snowdaddy
Warm Up
Stationary Bike - 5 minutes.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 195lbs/8 reps.
Working Sets
Dynamic Effort Bench Press (+light bands) - 10 sets/3 reps/195lbs + light bands (25 - 45lbs).
CG Floor Press - 4 sets/8 reps/195lbs.
Bent Over Dumbbell Rows - 2 sets/10 reps/85lbs, 2 sets/8 reps/105lbs.
Rev Grip Barbell Rows - 55lbs/12reps, 75lbs/12 reps, 90lbs/12 reps, 90lbs/12 reps.
Now I've got to hurry and eat, shower, get the kids to Mom's and get to work. Yikes!!!
Snowdaddy
Tuesday, February 08, 2011
Slow Down
My body has given me a sign that I may be over doing it a bit. At work last night I tweaked my left knee. It really started to hurt and concern me that something serious might have happened. I got a hold of myself and took some anti inflamitory pills before going to bed and today it feels much better. Thursday I'll be doing dynamic effort bench press and won't squat again until next week. The rest will do me fine.
Snowdaddy
Snowdaddy
Monday, February 07, 2011
Day 5 of 21
Busy morning today. I didn't have as much time to train as I had planned. I did the important stuff and called it a day.
Warm Up
Stationary Bike - 5 minutes.
Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.
Working Sets
Speed Box Squats - 8 sets/2 reps/315lbs + 110lbs chain.
At this point I'm off to take my son to the dentist, hair cut, lunch, return movies, and post this blog. The speed squats felt much better today, with lots more "pop" off the box than last week. I feel like I'm on the right track.
Snowdaddy
Warm Up
Stationary Bike - 5 minutes.
Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.
Working Sets
Speed Box Squats - 8 sets/2 reps/315lbs + 110lbs chain.
At this point I'm off to take my son to the dentist, hair cut, lunch, return movies, and post this blog. The speed squats felt much better today, with lots more "pop" off the box than last week. I feel like I'm on the right track.
Snowdaddy
Saturday, February 05, 2011
Day 4 of 21
2 Board press today. Not too bad, but I really need to perfect my set up with the heavier weights.
Warm Up
Stationary Bike - 5 minutes.
Plyometric Push Ups - 3 sets/10 reps.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/6 reps, 275lbs/6 reps.
Working Sets
2 Board Press - 315lbs/4 reps, 365lbs/2 reps, 365/1 rep (missed 2nd rep), 365lbs/3 reps, 385/1 rep (missed 2nd rep), 385lbs/miss, 335lbs/4 reps.
Super Set the Following 4 times
Dips - 6 reps.
Bent Over Barbell Rows - 225lbs/8 reps (first 2 sets), 245lbs/8 reps (last 2 sets).
Declined Sit Ups - 20 reps.
Dumbbell Side Laterals - 2 sets/12 reps/25lbs.
Now the work out is done I gotta get ready for my son's 8th Birthday party. It's a pool party. I should look awesome all pumped up lookin' all powerlifter like. :-P
Snowdaddy
Warm Up
Stationary Bike - 5 minutes.
Plyometric Push Ups - 3 sets/10 reps.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/6 reps, 275lbs/6 reps.
Working Sets
2 Board Press - 315lbs/4 reps, 365lbs/2 reps, 365/1 rep (missed 2nd rep), 365lbs/3 reps, 385/1 rep (missed 2nd rep), 385lbs/miss, 335lbs/4 reps.
Super Set the Following 4 times
Dips - 6 reps.
Bent Over Barbell Rows - 225lbs/8 reps (first 2 sets), 245lbs/8 reps (last 2 sets).
Declined Sit Ups - 20 reps.
Dumbbell Side Laterals - 2 sets/12 reps/25lbs.
Now the work out is done I gotta get ready for my son's 8th Birthday party. It's a pool party. I should look awesome all pumped up lookin' all powerlifter like. :-P
Snowdaddy
Thursday, February 03, 2011
Day 3 of 21 (700th Post!!!)
Does time ever fly. This is my 700th Post!!!
Today is also Day 3 of 21 Pre Nationals training. Another great work out. I thought it was going to suck badly considering we got a pile of snow last night and I was clearing driveways for about 2hrs at 0600hrs this morning.
Warm Up
Stationary Bike - 5 minutes.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 135lbs + light bands/12 reps.
Working Sets
Speed Bench Press - 10 sets/3 reps/185lbs + light bands/sets on 1 minute.
CG Floor Press - 4 sets/8 reps/185lbs (205lbs last set).
Bent Over Dumbbell Rows - 2 sets/10 reps/85lbs, 2 sets/8 reps/105lbs.
Reverse Grip Barbell Curls - 3 sets/10 reps/45, 65, 85lbs.
I really like the reverse grip curls. A good friend of mine, who is a huge bencher said I need to work hammer curls to build up fore-arm strength. This seems to do the trick. Now I'm off till Sunday/Monday when I'll be hitting 2 board presses raw.
Snowdaddy
Today is also Day 3 of 21 Pre Nationals training. Another great work out. I thought it was going to suck badly considering we got a pile of snow last night and I was clearing driveways for about 2hrs at 0600hrs this morning.
Warm Up
Stationary Bike - 5 minutes.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 135lbs + light bands/12 reps.
Working Sets
Speed Bench Press - 10 sets/3 reps/185lbs + light bands/sets on 1 minute.
CG Floor Press - 4 sets/8 reps/185lbs (205lbs last set).
Bent Over Dumbbell Rows - 2 sets/10 reps/85lbs, 2 sets/8 reps/105lbs.
Reverse Grip Barbell Curls - 3 sets/10 reps/45, 65, 85lbs.
I really like the reverse grip curls. A good friend of mine, who is a huge bencher said I need to work hammer curls to build up fore-arm strength. This seems to do the trick. Now I'm off till Sunday/Monday when I'll be hitting 2 board presses raw.
Snowdaddy
Wednesday, February 02, 2011
Day 2 of 21
Working the lower body today. The snow is falling (35+cm expected) and my SANCTUM is warm and toasty. To mix it up today I used my Buffalo bar.
Warm Up
Stationary Bike - 6 minutes.
Box Squats - 2 sets/6 reps/130lbs, 2 sets/4 reps/230lbs.
Working Sets
Dynamic Effort Box Squats (14.5" Box with Inzer Z-suit bottoms and belt) -
4 sets/2 reps/330lbs, 4 sets/2 reps/400lbs.
Dynamic Effort Deadlifts -
6 sets/1 rep/315lbs.
Ab Sling Knee Ups -
3 sets/16 reps.
Just a few points. I get more support from the Champion suit than I do the Z-suit. The DE Box Squats felt great. Maybe the 400lbs was a touch heavy. I found I didn't have much "speed" with that much weight. Still I didn't have any problem with the weight. The DE Deadlifts were very light. I didn't do any warm ups and went right to 315lbs. It felt like nothing when I cranked it off the floor. Next time I'll go up to 365lbs. Next week I'll also add chains to my DE Box Squats at 315lbs. 315lbs+110lbs chain = 425lbs.
Snowdaddy
Warm Up
Stationary Bike - 6 minutes.
Box Squats - 2 sets/6 reps/130lbs, 2 sets/4 reps/230lbs.
Working Sets
Dynamic Effort Box Squats (14.5" Box with Inzer Z-suit bottoms and belt) -
4 sets/2 reps/330lbs, 4 sets/2 reps/400lbs.
Dynamic Effort Deadlifts -
6 sets/1 rep/315lbs.
Ab Sling Knee Ups -
3 sets/16 reps.
Just a few points. I get more support from the Champion suit than I do the Z-suit. The DE Box Squats felt great. Maybe the 400lbs was a touch heavy. I found I didn't have much "speed" with that much weight. Still I didn't have any problem with the weight. The DE Deadlifts were very light. I didn't do any warm ups and went right to 315lbs. It felt like nothing when I cranked it off the floor. Next time I'll go up to 365lbs. Next week I'll also add chains to my DE Box Squats at 315lbs. 315lbs+110lbs chain = 425lbs.
Snowdaddy
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