Deadlifts

Had a few moments at work today to hit the gym. Great as usual.

Warm Up
Elyptical Machine - 5 minutes.
Stretching.
Squats - bar/6 reps.
Deadlifts - 225lbs/6 reps, 315lbs/6 reps.

Power Phase
Deadlifts - 3 sets/1 rep/405lbs, 3 sets/1 rep/440lbs, 1 sets/3 reps/440lbs.
*3 minutes rest*

Pump Phase
Deadlifts - 1 sets/5 reps/315lbs, 5 sets/4 reps/315lbs.
*3 minutes rest*

All the pulls were dynamic, even the 440lbs. Very easy up. I could have gone 7 sets/1 rep/495lbs I'm sure.

Snowdaddy

Bench Press

Although I started late tonight my bench was really good. Set up was solid. I gripped the bar tight, kept my elbows tucked and exploded off my chest. All the reps were routine.

Warm Up
Stationary Bike - 5 minutes (harder level than usual).
Stretching
Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/8 reps.

Power Phase
Bench Press - 3 sets/1 rep/305lbs, 5 sets/1 rep/315lbs.
*3 minutes rest*

Pump Phase
Bench Press - 1 set/5 reps/255lbs, 5 sets/4 reps/255lbs.
*3 minutes rest*

It was 2130hrs when I finished so I decided to end it there. Lately sleep is more important than reps. Night, night.

Snowdaddy

Squats

I decided to switch it up a bit. Still sticking to the Doug Hepburn format but changing the "Pump Phase" exercise.

Warm Up
Body Weight Squats - 3 sets/10 reps.
Stretching.
Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats - 6 sets/1 rep/375lbs (only belt on last set to compare).
*3 minutes rest after each set*

Pump Phase
Wide Stance Box Squats - 6 sets/4 reps/225lbs, 1 set/3 reps/315lbs.
*3 minutes rest after each set*

I really like the control required to do this movement. I also like the drive off the box. Now that I've got the form I'll go 6 sets/3 reps/315lbs next week. I'm standing at about 47 inches from toe to toe. The following is a list of what I was trying to remember.

• Head up and back, big chest.
• Elbows down.
• Pull bar apart.
• break at hips first.
• Push knees out.
• Drive straight up off the box, don't rock forward.
• Drive hips forward hard and fast to complete the movement.

If anyone has any further points please feel free to comment. As I'm typing I can feel that I've really hit a weak area of my hamstrings. I'm sure it'll be fun walking tomorrow.

Snowdaddy

Board Press

I've decided to change my routine yet again. I'm still going to follow the Doug Hepburn routine with a Power Phase and Pump Phase. Instead of Squats Pump Phase I'll be doing Dynamic Box Squats. I'll also be adding a second Bench day with 6 sets of board presses with upper back work. Today I did Board Presses.

Warm Up
Stationary Bike - 5 minutes.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 275lbs/6 reps (one board).
Stretching.

One Board Press - 6 sets/3 reps/315lbs.
*3 minutes rest after each set*

One Arm Dumbbell Rows - 4 sets/8 reps per side/85lbs.
*3 minutes rest after each set*

Cardio - Walk Jog around block - 10 to 12 minutes.

The board presses went up fairly easy. I made sure the dumbbell rows were quick and dynamic. The jogging is becoming easier and I'm doing more than walking. Tomorrow we're expecting hurricane Irene so I don't think I'll be getting a work out in.
Lately I've been very motivated to take my weights into uncharted territory. I've got a raw competition the end of November and I'm planning big things.

Snowdaddy

Crossfit?

That Crossfit stuff is damn hard! While surfing Youtube this morning I watched a demo of what Crossfit calls "The Bear". I wasn't scheduled for anything today so I decided to give it a go, but with a twist.

"The Bear" - 5 sets / 70lbs (I know, what a puss).
Standing Rope Pull - 75ft rope / 100lbs on the sled.

It just goes to show how out of shape I am. I gave up half way through to second sled pull but came back to finish it when my heart rate returned to normal level. It's up hill. Each group took about 2 minutes to complete. I did both exercises twice with ample rest between to get my heart rate back down to normal. Once I put everything back into the garage (looks like rain) I went for a walk / jog around the neighbourhood. Time for a shake then I'll start dinner for the family.

Snowdaddy

Deadlifts

Oh ya! Spending a few moments today grippin' and rippin'.

Warm Up
Stationary Bike - 5 minutes.
Squats - 2 sets/6 reps/135lbs.
Deadlift - 315lbs/6 reps.

Power Phase
Deadlift - 6 sets/1 rep/405lbs.
*3 minutes rest*

Pump Phase
Deadlift - 6 sets/3 reps/315lbs.
*3 minutes rest*

Cardio
Stationary Bike - 6 minutes.
Walk Around The Block - 10 minutes.

Rushing around today. I didn't have time to eat dinner. I did however have a bar and shake. Lots of protein. Walking today I focused on a neutral foot placement. More on the toes than heals. Soon I'll start jogging. Deadlifts were all easy and explosive.

Snowdaddy

Bench Press

Got into the gym a bit earlier than recently. Great bench work tonight. In fact I may have over done it a bit. I felt a small tear in my left pec in the middle of the Power Phase. I managed to keep going, it didn't get any worse. Get er done!

Warm Up
Stationary Bike - 5 minutes
Bench Press - 135lbs/12 reps, 225lbs/8 reps.

Power Phase
Bench Press - 4 sets/1 rep/305lbs, 4 sets/1 rep/315lbs.
*3 minutes rest*

Pump Phase
Bench Press - 6 sets/4 reps/255lbs.
*3 minutes rest*

Upper Back Work
Bent Over Barbell Rows - 4 sets/6 reps/225lbs.

A great work out! Tomorrow I'll be taking off and get some much needed work done.

Snowdaddy

Squats

Seems I'm doing only squats lately. This week will be much better than last for training. I'm on duty thus I only go into work at night if required. Most nights I'm not required.
I was watching a Youtube video (One Warrior Nation)the other day which got me thinking about my training intensity. Lately I've been following my routine to the letter but not with any intensity. Tonight I turned off the DVD I would usually watch and turned up the tunes. I went for near max numbers and added a box to my pump phase to work on  dynamic explosiveness. Here's how things went.

Warm Up
Squats - bar/10 reps.
Stretching.
Squats - 135lbs/6 reps, 225lbs/4 reps, 315lbs/3 reps.

Power Phase
Squats - 405lbs/1 rep, 425lbs/1 rep (not quite deep enough), 425lbs/1 rep (3 white lights).
*As much rest between sets as required*

Pump Phase
Squats - 6 sets/4 reps/315lbs to a 14 inch box exactly parallel.
*about 2 minutes rest after each set, not timed*

Cool Down
Walk around the block ~ 10 minutes.

I wore my belt for the Power Phase and the first set of the Pump Phase. I found by the time I was at my third set of box squats my intensity was coming along nicely. Fuck That! I was growling and snorting like a Fucking Beast!!! Some food for thought next training session.

Snowdaddy (GRRRR...)

Squats

Oh Wow! Did that HURT! I've been stupid busy this week which explains why I haven't worked out until now. Tonight I had a couple hours to hit the gym and it was nuts. I did however manage to grind through it and I feel much better for it.

Warm Up
Stationary Bike - 5 minutes.
Stretching.
Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/4 reps, 315lbs/3 reps.

Power Phase
Squats - 5 sets/1 rep/375lbs.
*3 minutes rest after each set*

Pump Phase
Squats - 6 sets/4 reps/285lbs.
*3 minutes rest after each set*

Cool Down
Stationary Bike - 5 minutes.

I did use my belt for about half of the sets. Right now my knees are numb and my legs are tingling. It's 2200hrsL so it's time for some protein them off to bed.

Snowdaddy

Deadlifts

I wasn't planing on working out today. I feel good so it's time to pull.

Warm Up
Squats - 135lbs/6 reps, 135lbs/6 reps.
Deadlifts - 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Deadlifts - 4 sets/1 rep/405lbs, 3 sets/1 rep/455lbs, 1 set/3 reps/455lbs.
*3 minutes rest after each set*

Pump Phase
Deadlifts - 3 sets/4 reps/315lbs, 3 sets/3 reps/315lbs.
*3 minutes rest after each set*

Strong work out. All the pulls were with out a belt. Considering I haven't pulled in a while I'm pleased.

Snowdaddy

Bench Press

Bench felt great today. I was a bit slow to get started but the strength was there.

Warm Up
Stationary Bike - 10 minutes.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 275lbs/3 reps.

Power Phase
Bench Press - 6 sets/1 rep/305lbs, 315lbs/1 rep, 330lbs/1 rep.
*3 minutes rest after each set*

Pump Phase
Bench Press - 3 sets/4 reps/245lbs, 3 sets/3 reps/245lbs.
*3 minutes rest after each set*

Support Work
Bent Over Rows - 4 sets/6 reps/225lbs.
*3 minutes rest after each set*

The bent over rows felt great after the bench work. Nothing else to say...

Snowdaddy

Squats

On Monday I seen the Dr as I stated earlier. She prescribed 2 days off work (which I needed) and 14 days light duties. During the whole time I am supposed to be taking anti-inflammatory and muscle relaxants. Talk about over kill. I've taken the meds for 1.5 days and I feel great. Time to SQUAT!!!

Warm Up
Squats - bar/12 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
Stretching after each set.

Power Phase
Squats - 8 sets/1 rep/365lbs.
*3 minutes rest after each set*

Pump Phase
Squats - 3 sets/4 reps/285lbs, 3 sets/3 reps/285lbs.
*3 Minutes rest after each set*

My back felt fine. I have to remember to stay tight and make the movement dynamic. Not all power phase reps were this way but the sets that were felt light. Since this week I did 8 singles next week I'll go up to 375lbs Power Phase.

Snowdaddy

Picture of Me

Here's a picture of me while on holidays this summer. North Rustico beach PEI.

Cardio

Last week I really messed up my back. In the past I've had problems with my lumbar region which was a result of being silly. After Bench Press last week I did some broom handle twists to stretch out my core. I guess I over rotated an tweaked the thoracic part of my back. Over the week end I tried ibuprofen, heat and massage to help relieve the knot. Nothing helped. On Monday I went to the Dr and got some flexeril. Today I feel 95% so I decided to hit the gym for some cardio.

Warm Up
Light Stretching.

Cardio
Stationary Bike - 10, 5, 5, 5 minutes.

Core Work
Ab Sling Knee Ups - 3 sets/20 reps.

Cool Down
Stretching.

I did the knee ups between the bike sets. Right now my back doesn't hurt at all. Tomorrow I'm back to work. I'll do more cardio to be on the safe side.

Snowdaddy

Bench Press

Too busy at work today to bench. I still managed to get in a solid work out before bed.

Warm Up
Push Ups - 2 sets/12 reps.
Stretching
Bench Press - 135lbs/12 reps, 245lbs/8 reps.

Power Phase
Bench Press - 7 sets/1 rep/245lbs + 110lbs chain.
*3 minutes rest after each set*

Pump Phase
Bench Press - 2 sets/4 reps/245lbs, 4 sets/3 reps/245lbs
*3 minutes rest after each set*

Extras
Elastic Side Laterals - 4 sets/12 reps per side.
OH Plate Ext - 2 sets/12 reps/45lbs.
Plate Curls - 2 sets/12 reps/45lbs.

I was having a bit of trouble setting up on the bench tonight. I'll keep an eye on it for next bench workout. Enjoying a protein drink then off to bed.

Snowdaddy

Back From Holidays

Last week I enjoyed some much needed leave with my family. Had a great time camping in PEI. The rest did me good as per my squats tonight.

Warm Up
Stationary Bike - 5 minutes.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
Stretching

Power Phase
Squats - 7 sets/1 rep/365lbs.
*3 minutes rest after each set*

Pump Phase
Squats - 2 sets/4 reps/285lbs, 4 sets/3 reps/285lbs.
*3 minutes rest after each set*

Cool Down
Stationary Bike - 6 minutes.

It's now 2215hrs and I have to start thinking about bedtime. A great work out. Hopefully a slow day at work tomorrow so I can bench.

Snowdaddy