Last day of heavy bench before the competition. A good solid work out. The strength is just where I expected it to be.
Warm Up
Stationary Bike - 5 minutes.
Stretching
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/8 reps.
Power Phase
Bench Press - 4 sets/1 rep/285lbs, 315lbs/1 rep, 335lbs/1 rep, 345lbs/miss, 315lbs/1 rep.
*5 minutes rest after each set*
Pump Phase
Bench Press - 4 sets/4 reps/225lbs, 2 sets/5 reps/225lbs.
*2 minutes rest after each set*
Tomorrow off then Deadlifts that I missed last week. I'll be attempting my proposed opener, 525lbs.
Snowdaddy
A Top 40 Weightlifting Blog
Tuesday, May 31, 2011
Monday, May 30, 2011
Squats
This is the last squat work out before the 2011 Nova Scotia Provincials. Not as strong as I would have liked but not too bad considering I just finished bought of liquid poops.
Warm Up
Stationary Bike - 5 minutes.
Stretching
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps.
Power Phase
Squats - 4 sets/1 rep/365lbs, 405lbs/1 rep, 425lbs/1 rep.
*5 minutes rest after each set*
Pump Phase
Squats - 4 sets/4 reps/275lbs, 2 sets/5 reps/275lbs.
*2 minutes rest after each set*
Core Work
Ab Sling Knee Ups - 4 sets/15 reps with 10 sec hold at end.
I decided to use the competition bar today to get used to the way it sits on my shoulders. The Ivanko bar has a sharper knurling than my Capp bar. By the end of the Pump Phase the bar was really cutting into my shoulders. I also believe I've also perfected my set up. The bar feels much lighter when I set up this way. Instead of stepping back right after taking up the weight I pause and breath a few times with the bar on my shoulders, then step back. Tomorrow Bench (I'll use the Ivanco bar again)
Warm Up
Stationary Bike - 5 minutes.
Stretching
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps.
Power Phase
Squats - 4 sets/1 rep/365lbs, 405lbs/1 rep, 425lbs/1 rep.
*5 minutes rest after each set*
Pump Phase
Squats - 4 sets/4 reps/275lbs, 2 sets/5 reps/275lbs.
*2 minutes rest after each set*
Core Work
Ab Sling Knee Ups - 4 sets/15 reps with 10 sec hold at end.
I decided to use the competition bar today to get used to the way it sits on my shoulders. The Ivanko bar has a sharper knurling than my Capp bar. By the end of the Pump Phase the bar was really cutting into my shoulders. I also believe I've also perfected my set up. The bar feels much lighter when I set up this way. Instead of stepping back right after taking up the weight I pause and breath a few times with the bar on my shoulders, then step back. Tomorrow Bench (I'll use the Ivanco bar again)
Friday, May 27, 2011
Diarrhea
Diarrhea, from the Greek διάρροια meaning "flowing through". NO DOUBT!!! Thurday morning it all started and now I'm home from work and taking it easy. Of course, training is shut down till next week. Its supposed to be a nice week end. I'll enjoy doing some yard work.
Tuesday, May 24, 2011
Bench Press
Late work out again tonight. Busy day at work and busy evening with the family. I finally managed to get under the bar at 2030hrs. Good work out none the less.
Warm Up
Stationary Bike - 5 minutes.
Push Ups - 2 sets/12 reps.
Stretching
Bench Press - 135lbs/12 reps, 225lbs/8 reps.
Power Phase
Bench Press - 7 sets/1 rep/285lbs.
*5 minutes rest after each set*
Pump Phase
Bench Press - 5 sets/4 reps/225lbs, 1 set/5 reps/225lbs.
*2 minutes rest after each set*
Drank a shake now it's time for a shower then off to bed. Night, night.
Snowdaddy
Warm Up
Stationary Bike - 5 minutes.
Push Ups - 2 sets/12 reps.
Stretching
Bench Press - 135lbs/12 reps, 225lbs/8 reps.
Power Phase
Bench Press - 7 sets/1 rep/285lbs.
*5 minutes rest after each set*
Pump Phase
Bench Press - 5 sets/4 reps/225lbs, 1 set/5 reps/225lbs.
*2 minutes rest after each set*
Drank a shake now it's time for a shower then off to bed. Night, night.
Snowdaddy
Monday, May 23, 2011
Squats
Today is a day off and I'm enjoying it with an afternoon work out. Squats felt very solid and easier than two weeks ago. I did just a few sets to compare with and with out my belt. Obviously I really like wearing my belt. Everything feels much lighter when wearing it. Even when taking weight out of the rack.
Warm Up
Stationary Bike - 5 minutes.
Stretching
Squats - bar/8 reps, 135lbs/8 reps, 225lbs/8 reps.
Power Phase
Squats - 7 sets/1 rep/345lbs.
*5 minutes rest after each set*
Pump Phase
Squats - 5 sets/4 reps/275lbs, 1 set/5 reps/275lbs.
*2 minutes rest after each set*
The weather is great today. Opened up the garage door and cranked the tunes (Danko Jones). My little girl standing infront of the platform watching her daddy.
Warm Up
Stationary Bike - 5 minutes.
Stretching
Squats - bar/8 reps, 135lbs/8 reps, 225lbs/8 reps.
Power Phase
Squats - 7 sets/1 rep/345lbs.
*5 minutes rest after each set*
Pump Phase
Squats - 5 sets/4 reps/275lbs, 1 set/5 reps/275lbs.
*2 minutes rest after each set*
The weather is great today. Opened up the garage door and cranked the tunes (Danko Jones). My little girl standing infront of the platform watching her daddy.
Thursday, May 19, 2011
Seated Shoulder Press
I'm tired. Last night I didn't sleep very good so motivation for today's work out is low. I did get into the SANCTUM and did what I had to do. Next week will be better.
Warm Up
Stationary Bike - 5 minutes.
Stretching
Seated Shoulder Press - 95lbs/12 reps, 135lbs/8 reps.
Power Phase
Seated Shoulder Press - 4 sets/1 rep/205lbs, 3 sets/1 rep/225lbs.
*5 minutes rest after each set*
Pump Phase
Seated Shoulder Press - 6 sets/4 reps/155lbs.
*2 minutes rest after each set*
Dumbbell Concentration Curls - 4 sets/6 reps per side/45lbs.
Right now I'm barely conscious. I think I'll go lay down for an hour before work.
Snowdaddy
Warm Up
Stationary Bike - 5 minutes.
Stretching
Seated Shoulder Press - 95lbs/12 reps, 135lbs/8 reps.
Power Phase
Seated Shoulder Press - 4 sets/1 rep/205lbs, 3 sets/1 rep/225lbs.
*5 minutes rest after each set*
Pump Phase
Seated Shoulder Press - 6 sets/4 reps/155lbs.
*2 minutes rest after each set*
Dumbbell Concentration Curls - 4 sets/6 reps per side/45lbs.
Right now I'm barely conscious. I think I'll go lay down for an hour before work.
Snowdaddy
Deadlifts
Last night work was a bit slow. I forecasted it and brought my work out gear.
Warm Up
Skipping - 3 sets/60 jumps.
Stretching
Deadlift - 225lbs/6 reps, 315lbs/6 reps.
Power Phase
Deadlifts - 3 sets/1 rep/405lbs, 455lbs/1 rep, 475lbs/1 rep, 495lbs/1 rep (belt).
*5 minutes rest after each set*
Pump Phase
Deadlifts - 6 sets/4 reps/315lbs.
*2 minutes rest after each set*
At this point it's 2200hrs and since I was the only one left at work I went home. Working out this late did mess up my sleep. I didn't fall asleep until 0030hrs. I'm feeling it today.
Warm Up
Skipping - 3 sets/60 jumps.
Stretching
Deadlift - 225lbs/6 reps, 315lbs/6 reps.
Power Phase
Deadlifts - 3 sets/1 rep/405lbs, 455lbs/1 rep, 475lbs/1 rep, 495lbs/1 rep (belt).
*5 minutes rest after each set*
Pump Phase
Deadlifts - 6 sets/4 reps/315lbs.
*2 minutes rest after each set*
At this point it's 2200hrs and since I was the only one left at work I went home. Working out this late did mess up my sleep. I didn't fall asleep until 0030hrs. I'm feeling it today.
Tuesday, May 17, 2011
Bench Press
Today's work out was similar to yesterday's in that I'm lifting heavier to accomidate for the up in coming competition. I'm very pleased with the added raw strength this routine is giving me.
Warm Up
Stationary Bike - 5 minutes.
Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/6 reps.
Power Phase
Bench Press - 3 sets/1 rep/285lbs, 295lbs/1 rep, 305lbs/1 rep, 315lbs/1 rep, 325lbs/1 rep.
*5 minutes rest after each set*
Pump Phase
Bench Press - 6 sets/4 reps/225lbs.
*2 minutes rest after each set*
I worked late last night and didn't get to bed until midnight. This morning I was up at 0630hrs to help with my kids. By the last few sets I was feeling pretty drained. Tomorrow is a day of rest than back at it on Thursday with Deadlifts. I think I'll go 3 sets/365lbs, 405lbs, 455lbs, 475lbs, 495lbs. YeHa!!!
Snowdaddy
Warm Up
Stationary Bike - 5 minutes.
Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/6 reps.
Power Phase
Bench Press - 3 sets/1 rep/285lbs, 295lbs/1 rep, 305lbs/1 rep, 315lbs/1 rep, 325lbs/1 rep.
*5 minutes rest after each set*
Pump Phase
Bench Press - 6 sets/4 reps/225lbs.
*2 minutes rest after each set*
I worked late last night and didn't get to bed until midnight. This morning I was up at 0630hrs to help with my kids. By the last few sets I was feeling pretty drained. Tomorrow is a day of rest than back at it on Thursday with Deadlifts. I think I'll go 3 sets/365lbs, 405lbs, 455lbs, 475lbs, 495lbs. YeHa!!!
Snowdaddy
Monday, May 16, 2011
Squats
Well, I've decided. I'll be competition on the 11th June but I'll be doing it raw. Today's work out was a quick start to get me ready for heavier weights.
Warm Up
Stationary Bike - 5 minutes.
Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps.
Power Phase
Squats - 3 sets/1 rep/345lbs, (put on my belt) 365lbs/1 rep, 385lbs/1 rep, 405lbs/1 rep, 415lbs/1 rep.
*5 minutes rest after each set*
Pump Phase
Squats - 6 sets/4 reps/275lbs.
*2 minutes rest after each set*
Cool Down
Stationary Bike - 5 minutes.
Eventhough today's work out was heavier than last week it didn't kick my ass like last week. Next week I do more of the sameRight now I'm enjoying a bowl of cereal with protien shake and a cup of coffee.
Warm Up
Stationary Bike - 5 minutes.
Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps.
Power Phase
Squats - 3 sets/1 rep/345lbs, (put on my belt) 365lbs/1 rep, 385lbs/1 rep, 405lbs/1 rep, 415lbs/1 rep.
*5 minutes rest after each set*
Pump Phase
Squats - 6 sets/4 reps/275lbs.
*2 minutes rest after each set*
Cool Down
Stationary Bike - 5 minutes.
Eventhough today's work out was heavier than last week it didn't kick my ass like last week. Next week I do more of the sameRight now I'm enjoying a bowl of cereal with protien shake and a cup of coffee.
Friday, May 13, 2011
Seated Shoulder Press
Shoulder presses are getting easier and the speed is getting better.
Warm Up
Stationary Bike - 10 minutes.
Thoughrough Stretching.
Seated Shoulder Press - 2 sets/12 reps/95lbs, 1 set/8 reps/135lbs.
Power Phase
Seated Shoulder Press - 6 sets/1 rep/205lbs.
*5 minutes rest after each set*
Pump Phase
Seated Shoulder Press - 1 set/3 rep/155lbs, 5 sets/4 reps/155lbs.
*2 minutes rest after each set*
Today while working out I finished watching Pirates of the Carabian 3. Then once the work out was complete I rolled out my lawn tractor for the first time this season and cut the lawn.
Warm Up
Stationary Bike - 10 minutes.
Thoughrough Stretching.
Seated Shoulder Press - 2 sets/12 reps/95lbs, 1 set/8 reps/135lbs.
Power Phase
Seated Shoulder Press - 6 sets/1 rep/205lbs.
*5 minutes rest after each set*
Pump Phase
Seated Shoulder Press - 1 set/3 rep/155lbs, 5 sets/4 reps/155lbs.
*2 minutes rest after each set*
Today while working out I finished watching Pirates of the Carabian 3. Then once the work out was complete I rolled out my lawn tractor for the first time this season and cut the lawn.
Thursday, May 12, 2011
Deadlifts
With the Competition coming up I decided to mix things up a bit today. Still following the main principals of the program.
Warm Up
Stationary Bike - 7.5 minutes.
Paused Squats - 135lbs/6 reps, 225lbs/6 reps.
Deadlifts - 315lbs/3 reps, 405lbs/1 rep.
Power Phase
Rack Pulls (just below knees) - 405lbs/3 reps, 495lbs/2 reps, 3 sets/1 rep/585lbs.
*5 minutes rest after each set*
Pump Phase
Deadlifts - 1 set/3 reps/315lbs, 5 sets/4 reps/315lbs.
*2 minutes rest after each set*
Once again my hands are trashed. The rack pulls went well. All reps were full lock out. I'll go back to the regular program next week. Now I'm enjoying a cup of coffee and some English muffins with peanut butter. Damn, I Love peanut butter!
Snowdaddy
Warm Up
Stationary Bike - 7.5 minutes.
Paused Squats - 135lbs/6 reps, 225lbs/6 reps.
Deadlifts - 315lbs/3 reps, 405lbs/1 rep.
Power Phase
Rack Pulls (just below knees) - 405lbs/3 reps, 495lbs/2 reps, 3 sets/1 rep/585lbs.
*5 minutes rest after each set*
Pump Phase
Deadlifts - 1 set/3 reps/315lbs, 5 sets/4 reps/315lbs.
*2 minutes rest after each set*
Once again my hands are trashed. The rack pulls went well. All reps were full lock out. I'll go back to the regular program next week. Now I'm enjoying a cup of coffee and some English muffins with peanut butter. Damn, I Love peanut butter!
Snowdaddy
Tuesday, May 10, 2011
Bench Press
Bench today was standard. When I say standard I mean good.
Warm Up
Push Ups - 2 sets/12 reps.
Light Stretching
Bench Press - 135lbs/12 reps, 185lbs/12 reps, 225lbs/8 reps.
Power Phase
Bench Press - 6 sets/1 rep/285lbs
*5 minutes rest after each set*
Pump Phase
Bench Press - 1 set/3 reps/225lbs, 5 sets/4 reps/225lbs.
*2 minutes rest after each set*
Core Work
Stability Ball Sit Ups - 4 sets/21 reps.
The core work is getting easier although my abs are sore for several days after doing sit ups this way. Right now I'm relaxing and enjoying a few raisin bagels with peanut butter. Yum!
Snowdaddy
Warm Up
Push Ups - 2 sets/12 reps.
Light Stretching
Bench Press - 135lbs/12 reps, 185lbs/12 reps, 225lbs/8 reps.
Power Phase
Bench Press - 6 sets/1 rep/285lbs
*5 minutes rest after each set*
Pump Phase
Bench Press - 1 set/3 reps/225lbs, 5 sets/4 reps/225lbs.
*2 minutes rest after each set*
Core Work
Stability Ball Sit Ups - 4 sets/21 reps.
The core work is getting easier although my abs are sore for several days after doing sit ups this way. Right now I'm relaxing and enjoying a few raisin bagels with peanut butter. Yum!
Snowdaddy
Monday, May 09, 2011
Squats
Today's work out beat the crap out of me. My strength was there and held up just fine but I feel like I got my ass kicked.
Warm Up
Stationary Bike - 5 minutes
Light Stretching
Squats - 2 sets/6 reps/135lbs, 1 set/6 reps/225lbs.
Power Phase
Squats - 6 sets/1 rep/345lbs.
*5 minutes rest after each set*
Pump Phase
Squats - 1 set/3 reps/275lbs, 5 sets/4 reps/275lbs.
*2 minutes rest after each set*
Tomorrow I'll do core work. I don't have much to say. I think the blood has rushed out of the head into my legs. Duh?
Snowdaddy
Warm Up
Stationary Bike - 5 minutes
Light Stretching
Squats - 2 sets/6 reps/135lbs, 1 set/6 reps/225lbs.
Power Phase
Squats - 6 sets/1 rep/345lbs.
*5 minutes rest after each set*
Pump Phase
Squats - 1 set/3 reps/275lbs, 5 sets/4 reps/275lbs.
*2 minutes rest after each set*
Tomorrow I'll do core work. I don't have much to say. I think the blood has rushed out of the head into my legs. Duh?
Snowdaddy
Friday, May 06, 2011
Shoulders
My over head pressing strength is quickly catching up with the rest of me. Every week I find the weights I use for seated shoulder press is getting easier to handle. Instead of going up in weight again I'll focus on control and explosive speed.
Warm Up
Stationary Bike - 5 minutes.
Seated Shoulder Press - bar/12 reps, 95lbs/12 reps, 135lbs/8 reps.
Power Phase
Seated Shoulder Press - 5 sets/1 rep/205lbs.
*5 minutes rest after each set*
Pump Phase
Seated Shoulder Press - 2 sets/3 reps/145lbs, 4 sets/4 reps/145lbs.
*2 minutes rest after each set*
Core Work
Ab Sling Knee Ups - 3 sets/16 reps.
When pressing I notice that I have more control and power with a narrower grip (pinky finger on the rings) than if I take a normal grip (pointer finger on the rings). I always ensure to vary my grip to eliminate any weaknesses. Things are going good.
Snowdaddy
Warm Up
Stationary Bike - 5 minutes.
Seated Shoulder Press - bar/12 reps, 95lbs/12 reps, 135lbs/8 reps.
Power Phase
Seated Shoulder Press - 5 sets/1 rep/205lbs.
*5 minutes rest after each set*
Pump Phase
Seated Shoulder Press - 2 sets/3 reps/145lbs, 4 sets/4 reps/145lbs.
*2 minutes rest after each set*
Core Work
Ab Sling Knee Ups - 3 sets/16 reps.
When pressing I notice that I have more control and power with a narrower grip (pinky finger on the rings) than if I take a normal grip (pointer finger on the rings). I always ensure to vary my grip to eliminate any weaknesses. Things are going good.
Snowdaddy
Thursday, May 05, 2011
Deadlifts
Back on track and starting the deadlifts power phase over again 10lbs heavier. My grip was much better than last week.
Warm Up
Stationary Bike - 5 minutes.
Squats - 2 sets/6 reps/135lbs.
Deadlift - 1 set/6 reps/225lbs.
Power Phase
Deadlift - 5 sets/1 rep/375lbs.
*5 minutes rest after each set*
Pump Phase
Deadlift - 2 sets/3 reps/315lbs, 4 sets/4 reps/315lbs.
*2 minutes rest after each set*
I'm off work today but I busier than if I was working. Crazy. The deadlifts today felt very solid and my set up is becoming more natural. In the past I haven't worked deadlift as much as I should have hence why I'm still working on my set up. Tomorrow I've got shoulders. Can't wait.
Snowdaddy
Warm Up
Stationary Bike - 5 minutes.
Squats - 2 sets/6 reps/135lbs.
Deadlift - 1 set/6 reps/225lbs.
Power Phase
Deadlift - 5 sets/1 rep/375lbs.
*5 minutes rest after each set*
Pump Phase
Deadlift - 2 sets/3 reps/315lbs, 4 sets/4 reps/315lbs.
*2 minutes rest after each set*
I'm off work today but I busier than if I was working. Crazy. The deadlifts today felt very solid and my set up is becoming more natural. In the past I haven't worked deadlift as much as I should have hence why I'm still working on my set up. Tomorrow I've got shoulders. Can't wait.
Snowdaddy
Tuesday, May 03, 2011
Bench Press
I've gotten over the mess that was squats on Sunday evening and got down to business on the bench.
Warm Up
Plyometric Push Ups - 2 sets/12 reps.
Bench Press - 2 sets/12 reps/135lbs, 1 set/8 reps/225lbs.
Power Phase
Bench Press - 5 sets/1 rep/285lbs.
*5 minutes rest after each set*
Pump Phase
Bench Press - 2 sets/3 reps/225lbs, 4 sets/4 reps/225lbs.
*2 minutes rest after each set*
Core Work
Stability Ball Sit Ups - 4 sets/20 reps.
Nice recovery from Sunday. I'm not sure if I'll compete at the up coming Provincials. There isn't much time left and I haven't really started a pre competition program. I feel like I'm at a cross roads and I need to take some time to figure out what direction to go. I'll continue with the program and improve my overall strength over the long term.
Snowdaddy
Warm Up
Plyometric Push Ups - 2 sets/12 reps.
Bench Press - 2 sets/12 reps/135lbs, 1 set/8 reps/225lbs.
Power Phase
Bench Press - 5 sets/1 rep/285lbs.
*5 minutes rest after each set*
Pump Phase
Bench Press - 2 sets/3 reps/225lbs, 4 sets/4 reps/225lbs.
*2 minutes rest after each set*
Core Work
Stability Ball Sit Ups - 4 sets/20 reps.
Nice recovery from Sunday. I'm not sure if I'll compete at the up coming Provincials. There isn't much time left and I haven't really started a pre competition program. I feel like I'm at a cross roads and I need to take some time to figure out what direction to go. I'll continue with the program and improve my overall strength over the long term.
Snowdaddy
Sunday, May 01, 2011
I'm Done, I'm Done, I'M DONE!!!
I'm done with gear. A little while back I decided to go with out gear in the deadlift. Tonight I tried to start my pre competition training with what I thought was a manageable weight for squats in full gear, 495lbs. I've squatted this weight in the past for 3 reps several times so, 8 singles should be no problem. WRONG! The left leg of my suit kept rolling up and I had a tough time making depth. The idea of the gear is to assist the lifter and I've been finding that if offers too many variables to each lift. It's also a pain to put on. I'd like to go to a meet and show how strong "I" am and not how well I can use my gear. I seem to recall a statement several years back when I said the powerlifting is a personal journey to test one's personal limits. Well, I was right!
Warm Up
Light Stretching
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep.
Power Sets
Squats - 8 sets/1 rep/495lbs full gear.
This is when it got good. On the 7th set the weight buried me. I dumped to bar off my back, into the rack. "BANG, CRASH, CLANG!!!" Then I Popped out from under the bar launching myself thankfully onto my gym mat on the floor in front of the rack. Of course I got it all on video. The wife had a good chuckle at my misfortune. After a short break I tried to continue with the Pump Sets but I was too wasted after the missed lift.
What bothers me the most is I was in my competition squat suit which I usually really like and I was only squatting 495lbs/225kgs.
Snowdaddy
Warm Up
Light Stretching
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep.
Power Sets
Squats - 8 sets/1 rep/495lbs full gear.
This is when it got good. On the 7th set the weight buried me. I dumped to bar off my back, into the rack. "BANG, CRASH, CLANG!!!" Then I Popped out from under the bar launching myself thankfully onto my gym mat on the floor in front of the rack. Of course I got it all on video. The wife had a good chuckle at my misfortune. After a short break I tried to continue with the Pump Sets but I was too wasted after the missed lift.
What bothers me the most is I was in my competition squat suit which I usually really like and I was only squatting 495lbs/225kgs.
Snowdaddy
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