Fooled ya!!! You didn't think I was going to do squats this week. Well, I'll tell ya, I'm crazier than I look! Work was slow today and I brought my work out stuff.
Warm Up
Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
Power Phase
Squats - 3 sets/1 rep/355lbs, 3 sets/1 rep/365lbs, 1 set/1 rep/385lbs.
*3 minute rest after each set*
Pump Phase
Squats - 1 set/4 reps/285lbs, 5 sets/3 reps/285lbs.
*3 minutes rest after each set*
Good work out. The squats were easy.
Snowdaddy
A Top 40 Weightlifting Blog
Wednesday, July 20, 2011
Tuesday, July 19, 2011
Bench Press
Another great training session. Work has been crazy busy lately and this week end I'm finally on summer holidays with my family. Lots to do with little time. I missed squats on Monday but managed to get into the SANCTUM for some bench press this evening.
Warm Up
Vibration Table - 5 minutes.
Stretching.
Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/8 reps.
Power Phase
Bench Press - 6 sets/1 rep/245lbs + 110lbs chain.
*3 minutes rest after each set*
Pump Phase
Bench Press - 1 set/4 reps/245lbs, 5 sets/3 reps/245lbs.
*3 minutes rest after each set*
It's now just after 2100hrs, just enough time for a shake and shower before bed. Oh ya, and of course, enter my blog.
Snowdaddy
Warm Up
Vibration Table - 5 minutes.
Stretching.
Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/8 reps.
Power Phase
Bench Press - 6 sets/1 rep/245lbs + 110lbs chain.
*3 minutes rest after each set*
Pump Phase
Bench Press - 1 set/4 reps/245lbs, 5 sets/3 reps/245lbs.
*3 minutes rest after each set*
It's now just after 2100hrs, just enough time for a shake and shower before bed. Oh ya, and of course, enter my blog.
Snowdaddy
Thursday, July 14, 2011
Tuesday, July 12, 2011
Bench Press
Raining this morning so the humidity in the SANCTUM is crazy. I'm sure I burned at least a few extra calories.
Warm Up
Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/8 reps.
Power Phase
Bench Press - 4 sets/1 rep/295lbs, 3 sets/1 rep/305lbs, 1 set/1 rep/315lbs.
*3 minute rest after each set*
Pump Phase
Bench Press - 6 sets/3 reps/245lbs.
*2 minute rest after each set*
Core Work
Knee Ups - 3 sets/12 reps.
Barbell Curls - 3 sets/8 reps/95lbs.
This is becoming repetitive... Another great work out!!!
Snowdaddy
Warm Up
Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/8 reps.
Power Phase
Bench Press - 4 sets/1 rep/295lbs, 3 sets/1 rep/305lbs, 1 set/1 rep/315lbs.
*3 minute rest after each set*
Pump Phase
Bench Press - 6 sets/3 reps/245lbs.
*2 minute rest after each set*
Core Work
Knee Ups - 3 sets/12 reps.
Barbell Curls - 3 sets/8 reps/95lbs.
This is becoming repetitive... Another great work out!!!
Today while working out I watched the 1997 World Strongest Man from Primm Nevada USA. I really enjoy the WSM episodes except this one. I feel that the American athletes (Philippi and Collins) were given an unfair advantage by only having to compete against Americans to get into the final. I also feel if you would have put them into the international heats they would have finished dead last.
Snowdaddy
Monday, July 11, 2011
Squats
Easily the most demanding work out I've had in quite some time. I know, it's only gonna get better.
Warm Up
Stationary Bike - 5 minutes.
Stretching.
Squats - 135lbs/6 reps, 225lbs/6 reps, 225lbs + 110lbs chain.
Power Phase
Squats - 8 sets/1 rep/315lbs + 110lbs chain.
*3 minutes rest after each set*
Pump Phase
Squats - 6 sets/3 reps/285lbs.
*3 minutes rest after each set*
No belt or support equipment of any kind worn during today's work out. Actually I'm starting to find I don't really need the belt. I wasn't going to work out today because I had some business first thing this morning. I dragged my sorry ass into the gym and I'm glad I did. I'm always pleased on low motivation days cuz I always have a good work out.
Snowdaddy
Warm Up
Stationary Bike - 5 minutes.
Stretching.
Squats - 135lbs/6 reps, 225lbs/6 reps, 225lbs + 110lbs chain.
Power Phase
Squats - 8 sets/1 rep/315lbs + 110lbs chain.
*3 minutes rest after each set*
Pump Phase
Squats - 6 sets/3 reps/285lbs.
*3 minutes rest after each set*
No belt or support equipment of any kind worn during today's work out. Actually I'm starting to find I don't really need the belt. I wasn't going to work out today because I had some business first thing this morning. I dragged my sorry ass into the gym and I'm glad I did. I'm always pleased on low motivation days cuz I always have a good work out.
Snowdaddy
Friday, July 08, 2011
Rope Pull
A few weeks ago I was lucky enough to find and buy 75 feet of hemp rope. It's not a thick rope but it'll do just fine for me messing around in the back yard. This afternoon I attatched it to my sled and the fun began. I reeled it in 3 times just to see how well it worked. With only a 50lbs plate on the sled it still managed to get my heart rate up and my back sure did get a pump. My lovely wife timed me and it took between 30 - 37 seconds to pull the sled the 75 feet of rope. Here's some pics.
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| Rope Pulling |
Deadlifts
Rockin' the deadlifts at work today. Not much going on so I was right to bring my lifting gear to work this morning. I had limited time so I wasn't able to complete a full session but I did most of it.
Warm Up
Elyptical Machine - 5 minutes.
Stretching.
Squats - 2 sets/6 reps/135lbs.
Deadlifts - 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Deadlifts - 2 sets/1 rep/405lbs, 2 sets/1 rep/425lbs, 2 sets/1 rep/445lbs, 2 sets/1 rep/455lbs.
*3 minutes rest after each set*
Pump Phase
Deadlifts - 4 sets/6 reps/315lbs.
*3 minutes rest after each set*
Good work out. The boss let us out early so now I'm home and taking it easy. ZZZZZ...
Snowdaddy
Warm Up
Elyptical Machine - 5 minutes.
Stretching.
Squats - 2 sets/6 reps/135lbs.
Deadlifts - 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Deadlifts - 2 sets/1 rep/405lbs, 2 sets/1 rep/425lbs, 2 sets/1 rep/445lbs, 2 sets/1 rep/455lbs.
*3 minutes rest after each set*
Pump Phase
Deadlifts - 4 sets/6 reps/315lbs.
*3 minutes rest after each set*
Good work out. The boss let us out early so now I'm home and taking it easy. ZZZZZ...
Snowdaddy
Thursday, July 07, 2011
Bench Press
Went out for all I could eat wings tonight. In order to handle the guilt I had to work out. Seeing as I did squats yesterday the logical choice was bench press for a second time this week.
Warm Up
Push Ups - 2 sets/12 reps.
Stretching.
Bench Press - 2 sets/12 reps/135lbs, 1 set/6 reps/135lbs + 110lbs chain.
Power Phase
Bench Press - 2 sets/1 rep/225lbs + 110lbs chain, 2 sets/1 rep/235lbs + 110lbs chain, 2 sets/1 rep/245lbs + 110lbs chain, 1 set/1 rep/255lbs + 110lbs chain.
*3 minutes rest after each set*
Pump Phase
Bench Press - 3 sets/6 reps/225lbs, 3 sets/6 reps/235lbs.
*3 minutes rest after each set*
We took our youngest out to dinner so I didn't get a chance to eat all I could eat. Better that way I guess. The Power Phase felt good and heavy like it should. The chain kept the lock outs from being too easy. Add the weight and chains on the last set and I benched 365lbs, YeHa!!!
Snowdaddy
Warm Up
Push Ups - 2 sets/12 reps.
Stretching.
Bench Press - 2 sets/12 reps/135lbs, 1 set/6 reps/135lbs + 110lbs chain.
Power Phase
Bench Press - 2 sets/1 rep/225lbs + 110lbs chain, 2 sets/1 rep/235lbs + 110lbs chain, 2 sets/1 rep/245lbs + 110lbs chain, 1 set/1 rep/255lbs + 110lbs chain.
*3 minutes rest after each set*
Pump Phase
Bench Press - 3 sets/6 reps/225lbs, 3 sets/6 reps/235lbs.
*3 minutes rest after each set*
We took our youngest out to dinner so I didn't get a chance to eat all I could eat. Better that way I guess. The Power Phase felt good and heavy like it should. The chain kept the lock outs from being too easy. Add the weight and chains on the last set and I benched 365lbs, YeHa!!!
Snowdaddy
Wednesday, July 06, 2011
Squats
After a few days of antibiotics my foot is feeling much better so I decided to take it for a test ride and do a few squats. Actually a few more than a few.
Warm Up
Stretching.
Squats - 2 sets/6 reps/135lbs, 1 set/6 reps/135lbs + 110lbs chain, 1 set/4 reps/225lbs + 110lbs chain.
Power Phase
7 sets/1 rep/315lbs + 110lbs chain.
*3 minutes rest after each set*
Pump Phase
6 sets/5 reps/275lbs.
*3 minutes rest after each set*
Actually my last two sets of Pump Phase I did as one set of ten. By this time I'm sucking wind and my lovely wife just got home with pizza. A strong work out no doubt. Now I fill my face.
Snowdaddy
Warm Up
Stretching.
Squats - 2 sets/6 reps/135lbs, 1 set/6 reps/135lbs + 110lbs chain, 1 set/4 reps/225lbs + 110lbs chain.
Power Phase
7 sets/1 rep/315lbs + 110lbs chain.
*3 minutes rest after each set*
Pump Phase
6 sets/5 reps/275lbs.
*3 minutes rest after each set*
Actually my last two sets of Pump Phase I did as one set of ten. By this time I'm sucking wind and my lovely wife just got home with pizza. A strong work out no doubt. Now I fill my face.
Snowdaddy
Monday, July 04, 2011
Sore Foot
Since last week my left foot has been bothering me. I have a painful spot on the top of my foot which is causing some nasty swelling. Today I went to the Dr why said I may have CellulitisNot wanting to aggravate anything I stuck to the bench.
Warm Up
Stretching
Bench Press - 2 sets/12 reps/135lbs, 1 set/10 reps/225lbs.
Power Sets
Bench Press - 5 sets/1 rep/295lbs, 2 sets/1 rep/325lbs.
*3 minutes rest after each set*
Pump Phase
Bench Press - 5 sets/5 reps/235lbs, 1 set/4 reps/235lbs.
*3 minutes rest after each set*
Extra Stuff
Barbell Shrugs - 3 sets/6 reps/235lbs.
Band Assisted Pull Ups - 3 sets/9 reps.
It's 1815hrsL right now and my foot is very swollen. I need to go lay down and elevate my foot. Have a good night.
Snowdaddy
Warm Up
Stretching
Bench Press - 2 sets/12 reps/135lbs, 1 set/10 reps/225lbs.
Power Sets
Bench Press - 5 sets/1 rep/295lbs, 2 sets/1 rep/325lbs.
*3 minutes rest after each set*
Pump Phase
Bench Press - 5 sets/5 reps/235lbs, 1 set/4 reps/235lbs.
*3 minutes rest after each set*
Extra Stuff
Barbell Shrugs - 3 sets/6 reps/235lbs.
Band Assisted Pull Ups - 3 sets/9 reps.
It's 1815hrsL right now and my foot is very swollen. I need to go lay down and elevate my foot. Have a good night.
Snowdaddy
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