Speed Deadlifts Day 9 of 21

Yet another slow day at work. Damn I enjoy being a professional athlete!

Warm Up
Stationary Bike - 5 minutes.
Stretching.
Goblet Squats - 70lbs/6 reps, 85lbs/6 reps, 95lbs/6 reps.
Deadlifts - 295lbs/6 reps.

Working Sets
Speed Deadlifts - 10 sets/2 reps/365lbs
*2 minutes rest after each set*

Extra Stuff
Rack Pulls - 495lbs/2 reps, 555lbs/2 reps, 605lbs/2 reps, 660lbs/1 rep, 660lbs/1 rep.

All the speed work felt light. I was watching the WSM and took note of the caber toss. After that I imagined that every time I ripped the bar off the ground I was throwing a caber. I noted I had more speed and the bar moved much easier.
The Speed work didn't feel like I worked enough so I added some rack pulls, totally raw, no straps or belt. All were done at 3 inches above my knees. Not much range but it got my CSN fired up. My hands feel great right now. Tomorrow and Saturday I'll be off then back at it on either Sunday or Monday.

Snowdaddy

Band Bench Press Day 8 of 21

Slow day at work so I brought my gear.

Warm Up
Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 205lbs/8 reps.
Stretching.

Working Sets
Band Bench Press - 10 sets/3 reps/205lbs + orange light bands.
*3 minutes rest after each set*

Upper Back Work
Alternate the following
Dumbbell Rows - 4 sets/8 reps per side/95lbs.
Lat Pull Downs - 4 sets/8 reps/160lbs.

Good work out. With everthing as busy as it is lately it's nice to get a work out in during work. All the bench work was explosive with a solid pause at chest and lock out. I'm still concentrating on bending the bar towards my feet. It's really helping keep my elbows tucked.

Snowdaddy

Heavy Squats with Chains Day 7 of 21

Great work out! I was a bit hesitant before today's work out. I wasn't sure I could handle 355lbs + 130lbs in Chains (485lbs at top). After the first one it was easy!

Warm Up
Stationary Bike - 5 minutes.
Stretching.
Squats - bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 355lbs/1 rep.

Working Sets
Squats - 4 sets/1 rep/355lbs + 130lbs Chains.
*5 minutes rest after each set*

Core Work
Stability Ball Sit Ups - 4 sets/25 reps.

I went through lots of squat training footage and I noticed something. In training I look down when walking back with the bar. In competition I look straight forward or up when stepping back. Today I focused on always looking up and of course everything else I need to think about. Oh ya, I wore a belt on all the working sets.

Snowdaddy

Extra Work Out

Eating mostly crap today and sitting around for most of the day made me get off my ass and hit the gym. At 2000hrs I was feeling like shit and bored to death. Then, I remembered "I have a well equipped gym just outside my door in the garage". Sometimes I'm pretty thick.

Alternate the following 6 times;

Stationary Bike - 5 minutes (4th and 5th times walk/run down the street and back).
Barbell Curl - 90lbs/12 reps.
Standing Behind Neck Press - 90lbs 12 reps.

A good cardio work out. I feel much better. Tomorrow I'm very busy so no training. Sunday I'm back at it with Heavy Squats.

Snowdaddy

Band Deadlifts Day 6

I was called out late last night and didn't get home to bed until 0430hrs. I managed 1 hour of sleep before I had to get the kids off to school. After that I went back to bed until noon. Some lunch and a coffee and I was ready to head out to the garage for my next training day.

Warm Up
Stationary Bike - 6 minutes.
Stretching.
Squats - 2 sets/6 reps/135lbs.
Deadlift - 1 sets/6 reps/345lbs.

Working Sets
Deadlifts - 10 sets/2 reps/345lbs + light bands (+100lbs at top).
*3 minutes rest between sets*

Push Ups - 4 sets/15 reps/all me baby.
*3 minutes rest between sets*

A good work out. Speed off the floor has been better but I was dropping my hips and driving into the pull just fine. Tomorrow and Saturday off. Sunday Band Squats.

Snowdaddy

Speed Squats Day 5

I was supposed to hook up with a future powerlifter today and teach them the finer points of squats. No Go. I was called into work at 0315 this morning. Checked my email and found out they cancelled. Oh well. This didn't effect my own training.
Today's work out took place at the base gym. I'm glad to see that eventhough I haven't lifted there in over a year things haven't changed. I set up my squats in the corner where I observed the following;

• two "hard core" guys squatting in the rack (good point) with a manta ray and a 2 x 4 under their heels. No where even near parallel.
• several seniors socializing.
• a guy doing leg presses with 4 inches of movement.
• two younger fellas facing eachother doing alternating dumbbell curls feeding off eachothers intensity.
• Last but not least, a guy doing heavy shrugs on the smith machine.

I love being the big scarey guy in the corner doing squats. GRRRRRR!!!

Warm Up
Stair Master - 5 minutes.
Stretching.
Squats - bar/6 reps, 135lbs/8 reps, 225lbs/6 reps.

Working Sets
Speed Squats - 4 sets/2 reps/275lbs, 6 sets/2 reps/315lbs.

Extra Stuff
repeat the following 3 times
Stationary Bike - 5 minutes.
Sit Ups - 20 reps.
Walk 1 lap around indoor track.

I was supposed to do 10 sets/2 reps/265lbs speed squats. 275lbs was convienient but when I looked around the room and seen all the goons the bar started to feel light. 315lbs felt really good. Tomorrow I'm off then band deadlifts on Thursday.

Snowdaddy

Bench Press with Chains Day 4 of 21

Another great work out. I was a bit surprised how good my bench was today. I have been told about trying to "bend" the bar with your hands while benching but I didn't really understand it. I have tried it in the past but it didn't feel right. Today I was reading an article describing the "Physics of the Bench Press". I noted that you should try to bend the bar towards your feet. Ah ha!
The Physics of the Bench Press: Science Applied

Warm Up
Push Ups - 2 sets/12 reps.
Stretching.
Bench Press - 135lbs/12 reps, 235lbs/8 reps.

Working Sets
Bench Press - 4 sets/1 rep/235lbs + 130lbs chain.

Extra Stuff
Bent Over Barbell Rows - 4 sets/6 reps/225lbs.

I mixed up the order of training this week. I have someone interested in learning about powerlifting and would like to train squats on Tuesday. In other words I'm being proactive and today is my Monday.

Snowdaddy

Deadlift with Chains Video

Here's a video of Day 3 training.

Deadlift with Chains

Snowdaddy

ME Deadlifts with Chains

What a fun work out. Not alot of thought just "pull". Eventhough the lock out is 5lbs more than my raw max each set went easy.

Warm Up
Body Weight Squats - 2 sets/12 reps.
Stretching.
Deadlifts - 315lbs/6 reps, 435lbs/1 rep.

Working Sets
Deadlifts - 4 sets/1 rep/435lbs + 130lbs chain.

Extra Stuff
Push Ups - 3 sets/12 reps.
Sit ups - 3 sets/15 reps.

I weighed my chain with a calibrated scale the other day and had a nice surprise. My chains weigh 65.7lbs each side. 20lbs total more than I originally thought. So my deadlifts today at lock out were 565lbs. Cool!

Snowdaddy

Speed Bench Day 2 of 21

Not a very exciting work out but still very good. All sets were ballistic and explosive.

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

Working Sets
Bench Press - 12 sets/3 reps/205lbs
*3 minutes rest*

Upper Back Work
Dumbbell Rows - 5 sets/8 reps per side/85lbs.
*3 minutes rest*

Like I said not very thrilling but that was important. I didn't want to complicate the work out. Only concentrate of quick dynamic movements. Mission accomplished.

Snowdaddy

Band Squats Day 1 of 21

21 training days till the Eastern Canadians. Today I did band squats at the same weight I would do speed work. Great work out!

Warm Up
Stationary Bike - 6 minutes.
Stretching.
Goblet Squats - 85lbs/6 reps, 105lbs/6 reps.
Squats - 135lbs/6 reps, 235lbs/6 reps.

Working Sets
Light Band (orange) Squats - 10 sets/2 reps/235lbs (with bands 265lbs bottom, 315lbs top).
*3 minutes rest between sets*

Core Work
Ab Sling Knee Ups - 5 sets/12 reps.
*3 minutes rest between sets*

I measured the band tension offered by the bands at the bottom and top of the movement. I was surprised to see each band offer an additional 40lbs when stretched.
For supper I've been slow roasting a beef roast. Now it's time to EAT!!!.

Snowdaddy

Pre Competition Program

I've finally decided on a pre competition program. A while back I came up with a program that used Max Effort with chains, Dynamic Effort, and Dynamic Effort with bands. This competition seems like the perfect time to give this program a try. Tomorrow I start with Speed Squats with Light Bands.

Snowdaddy

Holy Crap!!!

I just realized that there is only 8 weeks left until the Eastern Canadians in Charlottetown PEI. Obviously I'm scrambling to get a pre competition program together. Thankfully I keep all my past training routines on record. I'll go with an old reliable 3x3 program which will start next week.
I'll be training raw as I will be competing raw. I'm looking for a 600kg total.

Snowdaddy

Deadlifts

This morning my posterior chain was stiff and soreso I thought I would take a break. Starting on Tuesday this week wasn't the best idea. Now that it's Thursday I'm behind on training days. I left myself with no other alternative. Time to pull.

Warm Up
Stationary Bike - 6 minutes.
Stretching.
Goblet Squats - 3 sets/6 reps/85lbs.
Deadlifts - 1 sets/6 reps/315lbs.

Power Phase
Deadlifts - 2 sets/1 rep/405lbs, 2 sets/1 rep/455lbs, 2 sets/1 rep/495lbs.
*3 minute rest*

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

Cardio
Brisk Walk around neighbourhood - 14 minutes.

The goblet squats are something new. I was watching a Youtube video and now I'll use them for deadlift warm ups. Like I said I wasn't planing on training today so by this point I'm spent. Good work out!!!

Snowdaddy

Bench Press

After board presses last week I expected my bench to be somewhat easy. I wasn't wrong.

Warm Up
Stationary Bike - 6 minutes.
Stretching.
Push Ups (against light band) - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/8 reps.

Power Phase
Bench Press - 7 sets/1 rep/305lbs.
*3 minutes rest*

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

Core Work
Abs Sling Knee Ups - 5 sets/12 reps.
*3 minutes rest*

I was going to throw in bent over rows but since I'm doing deadlifts tomorrow I decided my time was better spent hitting my midsection. Another Great Workout!

Snowdaddy

800th Post!!! (Squats)

Amazing how time flys. 800 posts!!! Today was the kids first day back at school and I took advantage of the alone time to hit some squats.

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

Power Phase
Squats - 7 sets/1 rep/375lbs.
*3 minutes rest*

Pump Phase
Wide Stance Box Squats - 1 sets/4 reps/315lbs, 5 sets/5 reps/315lbs.
*3 minutes rest*

Core Work
Stability Ball Sit Ups - 3 sets/25 reps.

Good work out. I'm learning more about myself and heavier squats with every rep. Today I tried squatting with a narrow stance and I didn't like it as much. I find that an in between stance seems best. Don't forget, "Hit the switch" and "Don't be afraid to go deep".

Snowdaddy

2 Board Press

Today is my Birthday so I wanted to have a little fun. My schedule didn't alow for anything else but some fun in my gym.

Warm Up
Push Ups - 2 sets/12 reps.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps.

Working Sets
2 Board Press - 365lbs/2, 2, 2, 3, 3, 2, 3 reps.

All reps were raw with no wrist wraps. Now it's 2100hrs and I should be thinking about bed soon. I just wanted to move some weight tonight on my Birthday. Nice!

Snowdaddy

Birthday Boy!!!

It's my Birthday today...

Snowdaddy