Squats

The frequency of work outs lately is very physically demanding. I am keeping up with the pace and making some impressive gains.

Warm Up
Stationary Bike - 5 minutes.
Stretching.
Squats - 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats with knees wraps - 405lbs/2 reps, 425lbs/2 reps, 440lbs/2 reps.
*enough rest to recover*

Pump Phase
Squats raw - 3 sets/2 reps/315lbs, 3 sets/3 reps/315lbs.
*enough rest to recover*

Lying Leg Curls - 3 sets/12 reps/50lbs.

The work out took about 2 hours to complete. I was pleasantly surprised with the 440lbs for 2 reps. It wasn't that difficult. Since I'm off this week I'll take advantage of the free time and get onto the bench for some bench press tomorrow morning.

Snowdaddy

Deadlifts

Being proactive and getting in Monday's work out today. Work this week has been busy so with several days annual leave left I decided to use up the remainder and take from Monday to Thursday off. 4 days to myself will be great. I'll enjoy the work outs.

Warm Ups
Light Stretching.
Goblet Squats - 2 sets/8 reps/85lbs.
More Stretching.
Deadlifts - 315lbs/6 reps, 405lbs/3 reps.

Power Phase
Deadlifts - 5 sets/1 rep/455lbs.
*enough rest to recover*

Pump Phase
Good Mornings - 3 sets/6 reps/225lbs, 3 sets/6 reps/245lbs.
*enough rest to recover*

Core Work
Stability Ball Sit Ups - 2 sets/20 reps, 2 sets/25 reps.

Using my regular squat stance for good mornings doesn't seem to activate my posterior chain enough. I noted that pointing my toes in slightly helps to fire my hamstrings and glutes. Had a tough time getting the proper set up for deadlifts. It wasn't until my last set and I "charged" the bar that everything went better and the bar moved quicker.

Snowdaddy

Bench Press

A bit of a sleep in after working late last night then into the SANCTUM for some Bench Press.

Warm Up
Push Ups - 2 sets/15 reps (very dynamic)
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.

Power Phase
Bench Press - 5 sets/1 rep/325lbs, 2 sets/1 rep/335lbs.
*enough rest after each set to recover*

Pump Phase
Bench Press - 3 sets/3 reps/265lbs, 3 sets/4 reps/265lbs.
*enough rest after each set to recover*

Upper Back Work
Dumbbell Rows - 85lbs/8 reps per side, 3 sets/8 reps per side/105lbs.

The bench press is feeling easier. The weights I handled today I wouldn't even attempted last year this time. Feeling great!!!

Snowdaddy

Squats Video

Here's the action from yesterday.

Squats 25 Jan 2012

Snowdaddy

Squats

Out into the SANCTUM this morning for some squats. A continuation of last week. Squatting in Knee wraps allows me to lift more weight plain and simple.

Warm Up
Stretching
Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/2 reps.

Power Phase
Squats with knee wraps - 2 sets/2 reps/405lbs, 1 set/2 reps/425lbs.
*enough rest to recover*

Pump Phase
Squats raw - 5 sets/2 reps/315lbs, 1 set/3 reps/315lbs.
*enough rest to recover*

Starting the workout this morning stiff and sore. After the warm ups I was ready to go. Right now I feel good with a bit of muscular fatigue. Tomorrow I'm gonna be sore again.

Snowdaddy

Deadlifts... amongst other things

Today I beat the hell out of myself. Lately I've been really feeling like training so I'm pushing myself. Today was fun.

Empty Stomach Cardio
Walk (with a little jogging) - 30 minutes indoor track.

Power Phase
Deadlifts - 3 sets/1 rep/315lbs, 5 sets/1 rep/405lbs.
No chalk permitted so the bar was supper slippery. I did concentrate on the dynamics of the lift. Quick and fast off the floor with good technique. No belt.

Pump Phase
Good Mornings - 6 sets/6 reps/225lbs. Very dynamic.
Lat Pull Downs - 3 sets/12 reps/180lbs.

Core Work
Sit Ups - 3 sets/20 reps.
Alternate with walking 2 laps around the indoor track.

The whole work out took about 2 hours to complete. Right now I'm enjoying a protein shake while my quads twitch.

Snowdaddy

Bench Press

Cold morning today, -16 degC. In the garage the thermometer said -7 degC even with the fire on. I put the bar on the stove for a couple of minutes to warm it up. The cold didn't deter me from having a great work out.

Warm Up
Push Ups - 2 sets/15 reps (very dynamic)
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.

Power Sets
Bench Press - 2 sets/2 reps/315lbs, 3 sets/2 reps/325lbs, 2 sets/1 rep/325lbs.
*Ample rest between sets to recover*

Pump Sets
Bench Press - 6 sets/4 reps/265lbs.
*Ample rest between sets to recover*

Upper Back Work
Dumbbell Rows - 85lbs/8 reps per side, 3 sets/8 reps per side/105lbs.

Really solid work out. The whole thing took about two hours. Right now I'm enjoying a post work out drink and soon it will be lunch.

Snowdaddy

Squats

After the pathetic effort last night I brought my lifting gear to work today in hopes of redemption.

Warm Up
Stretching
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/2 reps.

Working Sets
Squats - 3 sets/2 reps/405lbs (with knee wraps).
Squats - 6 sets/2 reps/315lbs (no knee wraps).

Kettlebell Swings - 3 sets/10 reps per arm/44lbs.

A really good work out. I took as much time as was needed between sets but everything went up easy. I'm happy with the volume of this work out. Lots of sets.

Snowdaddy

Fat Lazy Training

Tonight I feel fat and lazy. I really want to do deadlifts but I feel like such a slob. Let's have some fun

Rack Pulls - 225lbs/6 reps, 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps, 5 sets/1 rep/585lbs.
Ab Sling Knee Ups - 3 sets/15 reps.

The whole work out I just took my time and plodded through it. All 2 hours of it. Yikes!!! I only wore my belt for the 585lbs sets. All pulls were done just below the patella.

Snowdaddy

Bench Press

I wanted to lift last night but it was getting too late when I finally had the time. So, I got up early this morning and headed into work for a work out.

Warm Up
Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.

Power Phase
Bench Press - 7 sets/315lbs/ 1, 1, 1, 2, 1, 1, 2 reps.
*2 minutes rest after each set*

Pump Phase
Bench Press - 1 set/4 reps/265lbs, 5 sets/3 reps/265lbs.
*2 minutes rest after each set*

Upper Back Work
Bent Over Dumbbell Rows - 3 sets/8 reps/85lbs.
Straight Arm Push Downs - 3 sets/12 reps/70lns.

A really good work out considering it was started at 0500hrs. All the bench sets were with out wrist wraps.

Snowdaddy

A Good Program

Last night I was chatting with my wife about the Doug Hepburn program I'm following. I tried to explain it but ended up drawing a diagram to show her how well it works. I was impressed with how well the visual depicted a good program that I made a digital copy to put on line.

Eventually when I write a book explaining my training principals I will include this triangle. :-)

Snowdaddy

Squats

My leg strength is not yet back from before the PT test. In training for the two competitions in November I felt very comfortable with maximal weights. This morning I took my time warming up but the strength just wasn't there. Still, I'm pleased with what I did.

Warm Up
Squats - 2 sets/6 reps/135lbs, 1 set/6 reps/225lbs.

Working Sets
Squats - 5 sets/2 reps/315lbs, 1 set/3 reps/315lbs.
*3 minutes rest after each set*

Core Work
Stability Ball Sit Ups - 3 sets/20 reps.

The temperature in the garage this morning was about -3 degC. With the fire on it warmed up to +2 degC by the time the work out was done. My knee which was a problem a month ago isn't causing me any grief. Tomorrow the plan is empty stomach cardio first thing but no weights.

Snowdaddy

Deadlifts

Went into work a few hours early on Friday to bend some bars. A little different than my regular work outs but strong work out none the less.

Warm Up
Goblet Squats - 2 sets/6 reps/85lbs.
Deadlifts - 315lbs/6 reps, 405lbs/3 reps.

Power Phase
Deadlifts - 5 sets/1 rep/455lbs.

Pump Phase
Good Mornings - 6 sets/6 reps/225lbs.

Upper Back Work
Lat Pull Downs to face - 4 sets/12 reps/140, 160, 180, 200lbs.

Today is a day later and I can feel that I really hit my back and posterior chain. My legs are still tight from my PT test on Monday. My wheels are loosening up and feeling much better. All the sets were done raw except the last two sets of pull downs I used straps because my grip was trashed.

Snowdaddy

Bench Press

Now that the PT test is done it's time to start bending bars. I noticed a really nice carry over in my bench press from last November so I upped my numbers a bit.

Warm Up
Stationary Bike - 10 minutes.
Push Ups - 2 sets/10 reps (dynamic).
Bench Press - 135lbs/12 reps, 225lbs/8 reps.

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

Pump Phase
Bench Press - 6 sets/3 reps/265lbs.
*2 minutes rest between sets*

Core Work
Ab Sling Knee Ups - 4 sets/10 reps.

The garage was cold today. -10 degC outside and the thermometer inside the SANCTUM said 0 degC even with the fire on. The bar was cold which made it hard to grip tightly. All this was done with an empty stomach.

Snowdaddy

I PASSED!!!

Another year employed. I passed my PT test again this year. I was due in December but I wasn't ready so I re booked it for today. I'm glad I did. The last 30 seconds for the 5 minutes to pass was very difficult. I guess they wouldn't call it a test otherwise.

20m Shuttle Run - level 5 (5 minutes).
Grip Test - 72 R/H, 76 L/H.
Push Ups - 22 reps.
Sit Ups - 20 reps.

After the test I was to meet with a photographer from our local paper to take some pictures to add to an article I submitted. I didn't want to look like a little girl so I quickly had to get some warm ups done before putting a reasonable weight on the bar.

Squats - bar/6 reps, 135lbs/6 reps, 225lbs/3 reps, 225lbs/3 reps, 315lbs/5 sets/1 rep.

No belt, just raw. After all the jogging I've been doing lately getting depth on the squats was like taming a wild horse.

Cool Down - Walk 8 laps (1km).

I feel good right now. I'm not sue about tomorrow though.

Snowdaddy

Last Work Out Before Test

Went to the base gym today with my son to jog around the track. Today was my last training day before my PT test on the 10th of Jan. Jogging was much easier today and my knee and shin didn't bother at all.

Walk 2 laps warm up.

Fast Jog 1 lap / Fast Walk 1 lap - 16 laps total.

Walk 2 laps cool down.

Enjoyed some squash and some weight training with my son. I'm nervous about the PT test, but then again I always am nervous about the run. 20m shuttle run, 5 minutes total.

Snowdaddy

Second Work Out

Today was slow at work so I was able to hit the gym.

Warm Up
Stationary Bike - 10 minutes.
Stretching.

Working Sets
Goblet Squats (to a bench) - 45lbs/12 reps, 95lbs/6 reps, 95lbs/6 reps.
Deadlifts - 315lbs/3 reps, 315lbs/4 reps, 385lbs/3 reps, 5 sets/1 rep/455lbs (no belt).
High Box Squats - 135lbs/12 reps, 225lbs/8 reps.

All the squatting movements were done onto a box or bench. I was concerned about my left knee acting up again. It didn't. The deadlifts felt good. Not much in the tank after training so early this morning and not getting much sleep last night. Tonight I'll go to bed earlier then train Friday morning.

Snowdaddy

New Record!

It's not as exciting as the title sounds but I'm still quite happy about my performance this morning. Got up at 0430hrs to walk on the treadmill with an empty stomach again. This time I managed 50 minutes (3.4mph, 4%incl, 340cal)! My previous problems with my knee and shin splints have corrected themselves which leaves me to push a bit harder. At the 30 minute mark I started to increase the incline 1% every 2.5 minutes until I got to 7%. I know it doesn't sound like much but it felt like climbing the Rockies. PT test is next Tuesday, I'm ready.

Snowdaddy

Amazing Work Out!!!

It's amazing what I can do when I'm not in pain. At 330lbs I surprise myself with the work load I can handle. Enough patting myself on the back.

Walk - 2 laps.
Jog - 7 laps (6min 41sec, 57sec/lap).
Walk 75m, Jog 50m - 6 laps.
Walk - 5 laps.
Stretching.

Elliptical Trainer - 20 minutes (360 cal).

Weights - Various inclined bench and arms.

Total time in the gym was about 2 hours. I feel really good about the jogging. I didn't push very hard but that wasn't the point. I wanted to make sure I jogged well past the 5 minute mark. My knees and shins felt fine which gives me a bunch more confidence towards the PT test on the 10th. Tomorrow I may do some low impact work and some deadlifts. Fun stuff.

Snowdaddy

2012, Happy New Year!!!

2011 was a very eventful year. Here are some of the high points;

• I hosted the 2011 Nova Scotia Provincials.
• Competed at two meets in less than a month. The Eastern Canadians in Charlottetown PEI and the Atlantic Regionals in Gagetown NB.
• The Atlantic Regionals is the first Military only invitational meet. (I didn't have to pay a dime to compete, very cool)
• Qualified for Classic Nationals with a 602.5kg total at the Eastern Canadians.
• Became the president of the 14 Wing Powerhouse and the secretary for Nova Scotia Powerlifting.
• Helped in training troubled teenagers. It makes me feel great to see these kids with anger issues gain some control after getting under a bar.

It's been a great year for me in all aspects of my life. Here are a few things I'd like to accomplish in 2012.

• Compete at the Classic Nationals in order to qualify for the Classic Worlds.
• Act as host / meet director for the Nova Scotia Provincials for both CPU and Military only meets.
• Continue to train youth.
• Improve my cardiovascular conditioning.
• Find my true potential. I've felt for sometime now that I have not even come close to my true potential. With my experience and my size I should be moving much more weight. Immediate goals are, 500lbs raw squat, 365lbs raw bench and a 600lbs raw deadlift. Total raw 665kg.

First things first, on the 10th Jan I do my annual PT test. Once I pass I'll be back into the rack with my game face on, bending bars. "Doug Hepburn" and myself will continue to throw down.

Snowdaddy