Benching tonight was HEAVY. Eventhough I could really feel the weight tonight and my form started to break down just a bit I still managed all the weights.
Warm Ups
Dynamic Push Ups - 2 sets/15 reps.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps.
Power Phase
Bench Press - 7 sets/1 rep/345lbs
*3 to 5 minutes rest between sets*
Pump Phase
Bench Press - 1 set/5 reps/285lbs, 5 sets/4 reps/285lbs.
*3 to 5 minutes rest between sets*
Upper Back Work
Dumbbell Rows - 3 sets/9 reps per side/105lbs.
A good solid work out. Next bench work out I'll be doing a deload with lighter weights, still lower reps, but lots of sets.
Snowdaddy
A Top 40 Weightlifting Blog
Monday, February 27, 2012
Sunday, February 26, 2012
Squats
Today I decided to squat with out knee wraps. I really like how the wraps feel but I can't use them in "Classic" competition so some wrapless training is in order.
Warm Up
Squats - 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/3 reps.
Stretching after each set.
Power Phase
Squats (with belt, no wraps) - 5 sets/1 rep/405lbs.
*3 to 5 minutes rest between sets*
Pump Phase
Squats (no belt, no wraps) - 1 set/4 reps/315lbs, 5 sets/3 reps/315lbs.
*3 to 5 minutes rest between sets*
Lots of fun.
Snowdaddy
Warm Up
Squats - 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/3 reps.
Stretching after each set.
Power Phase
Squats (with belt, no wraps) - 5 sets/1 rep/405lbs.
*3 to 5 minutes rest between sets*
Pump Phase
Squats (no belt, no wraps) - 1 set/4 reps/315lbs, 5 sets/3 reps/315lbs.
*3 to 5 minutes rest between sets*
Lots of fun.
Snowdaddy
Thursday, February 23, 2012
Deadlifts
Motivation this morning was a tad lacking. Late night at work yesterday and a late sleep in this morning left me with little time. I did get out to the SANCTUM and with the help of watching the 2009 WSM I was ready for war.
Warm Up
Squats - 2 sets/8 reps/135lbs (paused at the bottom).
Stretching.
Deadlifts - 315lbs/6 reps.
Power Phase
Deadlifts (no belt) - 6 sets/3 reps/405lbs.
*3 to 5 minutes rest between sets*
Pump Phase
Good Mornings (no belt) - 2 sets/6 reps/225lbs, 4 sets/6 reps/245lbs.
*3 to 5 minutes rest between sets*
All the deadlift reps were paused on the ground, no bounce. All the good morning reps were controlled down and dynamic to finish. Now it's time to get ready for work yet again.
Snowdaddy
Warm Up
Squats - 2 sets/8 reps/135lbs (paused at the bottom).
Stretching.
Deadlifts - 315lbs/6 reps.
Power Phase
Deadlifts (no belt) - 6 sets/3 reps/405lbs.
*3 to 5 minutes rest between sets*
Pump Phase
Good Mornings (no belt) - 2 sets/6 reps/225lbs, 4 sets/6 reps/245lbs.
*3 to 5 minutes rest between sets*
All the deadlift reps were paused on the ground, no bounce. All the good morning reps were controlled down and dynamic to finish. Now it's time to get ready for work yet again.
Snowdaddy
Tuesday, February 21, 2012
Bench Press
Another strong bench work out. Today I was feeling like I was pushing close to my limit.
Warm Up
Dynamic Push Ups - 2 sets/15 reps.
Stretching
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps.
Power Phase
Bench Press - 6 sets/1 rep/345lbs.
*3 to 5 minutes rest between sets*
Pump Phase
Bench Press - 6 sets/4 reps/285lbs.
*3 to 5 minutes rest between sets*
Upper Back Work
Dumbbell Rows - 4 sets/8 reps per side/105lbs.
Dumbbell Side Laterals - 4 sets/12 reps/20lbs (just for the feel).
Felt great today. The last set of power phase I did flare my elbows a bit on the press. I guess that should be expected. All reps were paused at the top, chest, and again at lock out. Competition style.
Snowdaddy
Warm Up
Dynamic Push Ups - 2 sets/15 reps.
Stretching
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps.
Power Phase
Bench Press - 6 sets/1 rep/345lbs.
*3 to 5 minutes rest between sets*
Pump Phase
Bench Press - 6 sets/4 reps/285lbs.
*3 to 5 minutes rest between sets*
Upper Back Work
Dumbbell Rows - 4 sets/8 reps per side/105lbs.
Dumbbell Side Laterals - 4 sets/12 reps/20lbs (just for the feel).
Felt great today. The last set of power phase I did flare my elbows a bit on the press. I guess that should be expected. All reps were paused at the top, chest, and again at lock out. Competition style.
Snowdaddy
Monday, February 20, 2012
Squats
Went to the base gym today so I could walk around the in door track a few times. Ran into some good friends and did some chatting but it didn't interfere when I got down to business.
Warm Ups
Walk 75m/Jog 50m - 1 lap = 125m, 10 laps.
Stretching
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.
Power Phase
Squats with belt and knee wraps - 405lbs/2 reps, 465lbs/1 rep, 465lbs/1 rep, 475lbs/1 rep.
Pump Phase
Squats raw no belt, no knee wraps - 6 sets/3 reps/315lbs.
A really strong work out for me. All the squats felt really light and some what easy. I certainly could have gone 495lbs today.
Snowdaddy
Warm Ups
Walk 75m/Jog 50m - 1 lap = 125m, 10 laps.
Stretching
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.
Power Phase
Squats with belt and knee wraps - 405lbs/2 reps, 465lbs/1 rep, 465lbs/1 rep, 475lbs/1 rep.
Pump Phase
Squats raw no belt, no knee wraps - 6 sets/3 reps/315lbs.
A really strong work out for me. All the squats felt really light and some what easy. I certainly could have gone 495lbs today.
Snowdaddy
Friday, February 17, 2012
Deadlifts
The first thing to go when my home/ work schedule gets busy is deadlifts. It's been a few weeks since I did a proper deadlift work out so I felt obligated to pull this week. Busy once again, I was late getting into the SANCTUM so I had to make my work out short and sweet (sweat).
Warm Ups
Dynamic Squat Jumps - 12 reps.
Stretching (lots)
Goblet Squats - 2 sets/8 reps/85lbs.
Working Sets
Deadlifts (no belt) - 2 sets/3 reps/315lbs, 2 sets/3 reps/405lbs, 2 sets/3 reps/455lbs.
Speed Work
Deadlifts (no belt) - 3 sets/1 rep/455lbs.
Like I said, short and sweet. The speed work focused on maintaining correct technique and cranking the bar off the floor. Last of three singles felt the best. Started slow but snapped the bar up once it broke free of the floor. Now time for some sleep.
Snowdaddy
Warm Ups
Dynamic Squat Jumps - 12 reps.
Stretching (lots)
Goblet Squats - 2 sets/8 reps/85lbs.
Working Sets
Deadlifts (no belt) - 2 sets/3 reps/315lbs, 2 sets/3 reps/405lbs, 2 sets/3 reps/455lbs.
Speed Work
Deadlifts (no belt) - 3 sets/1 rep/455lbs.
Like I said, short and sweet. The speed work focused on maintaining correct technique and cranking the bar off the floor. Last of three singles felt the best. Started slow but snapped the bar up once it broke free of the floor. Now time for some sleep.
Snowdaddy
Wednesday, February 15, 2012
Squats
After last week of work being soooo... busy I thought that duty this week would be a great time to catch up on training. Not so. Sunday we worked 15hrs and Tuesday night we managed another 5 hours from 2300hrs till 0400hrs this morning. My sleep pattern is completely out of whack. I dragged my tired butt into the SANCTUM tonight to pay some penance.
Warm Up
Stretching
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
Power Phase
Squats with belt and knee wraps - 405lbs/2 reps, 3 sets/1 rep/455lbs.
*Lots of rest between sets*
Pump Phase
Squats raw - 4 sets/3 reps/315lbs, 2 sets/2 reps/315lbs.
*Ample rest between sets*
2115hrs at that point so I called an end to the work out. I had a few things needing to get done before tomorrow. Glad to see my squats brought me through a crappy day to finish STRONG!
Snowdaddy
Warm Up
Stretching
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
Power Phase
Squats with belt and knee wraps - 405lbs/2 reps, 3 sets/1 rep/455lbs.
*Lots of rest between sets*
Pump Phase
Squats raw - 4 sets/3 reps/315lbs, 2 sets/2 reps/315lbs.
*Ample rest between sets*
2115hrs at that point so I called an end to the work out. I had a few things needing to get done before tomorrow. Glad to see my squats brought me through a crappy day to finish STRONG!
Snowdaddy
Monday, February 13, 2012
Bench Press
I wasn't scheduled for bench press but a buddy of mine came by and since my energy levels were low(er) from a crazy work week and he wanted to do bench, bench press is what we did. He is still recovering from a major lower leg injurry so squatting is difficult. The bench tonight was the best ever.
Warm Up
Dynamic Push Ups - 2 sets/15 reps.
Bench Press - 2 sets/12 reps/135lbs, 1 set/8 reps/225lbs.
Power Phase
Bench Press - 315lbs/3 reps, 325lbs/2 reps, 345lbs/1 rep, 355lbs/1 rep, 345lbs/1 rep.
*enough rest to chit chat between sets*
Pump Phase
Bench Press - 6 sets/4 reps/275lbs.
*more than enough rest between sets to chit chat*
After this I usually do some support work. My buddy had to go home and my stomach started gurgling so I headed in to the toilet. A PB 355lbs for a touch and go single. Twice 345lbs for paused singles. A full evening of PBs.
Snowdaddy
Warm Up
Dynamic Push Ups - 2 sets/15 reps.
Bench Press - 2 sets/12 reps/135lbs, 1 set/8 reps/225lbs.
Power Phase
Bench Press - 315lbs/3 reps, 325lbs/2 reps, 345lbs/1 rep, 355lbs/1 rep, 345lbs/1 rep.
*enough rest to chit chat between sets*
Pump Phase
Bench Press - 6 sets/4 reps/275lbs.
*more than enough rest between sets to chit chat*
After this I usually do some support work. My buddy had to go home and my stomach started gurgling so I headed in to the toilet. A PB 355lbs for a touch and go single. Twice 345lbs for paused singles. A full evening of PBs.
Snowdaddy
Wednesday, February 08, 2012
Bench Press
Having fun once again on the bench.
Warm Up
Dynamic Push Ups - 2 sets/15 reps.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps.
Power Phase
Bench Press (no wraps) - 6 sets/1 rep/335lbs.
*3 to 5 minutes rest between sets*
Pump Phase
Bench Press (no wraps) - 6 sets/3 reps/275lbs.
*3 to 5 minutes rest between sets*
Upper Back Work
One Arm Dumbbell Rows - 4 sets/8 reps per side/105lbs.
The Power Phase felt heavy but manageable today. Good pause at the top, on the chest and another good pause at the lock out. Every rep was competition grade. Right now my chest, shoulders and upper back are very pumped. The stiffness that I felt in my legs from the squats on Monday is gone.
Snowdaddy
Warm Up
Dynamic Push Ups - 2 sets/15 reps.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps.
Power Phase
Bench Press (no wraps) - 6 sets/1 rep/335lbs.
*3 to 5 minutes rest between sets*
Pump Phase
Bench Press (no wraps) - 6 sets/3 reps/275lbs.
*3 to 5 minutes rest between sets*
Upper Back Work
One Arm Dumbbell Rows - 4 sets/8 reps per side/105lbs.
The Power Phase felt heavy but manageable today. Good pause at the top, on the chest and another good pause at the lock out. Every rep was competition grade. Right now my chest, shoulders and upper back are very pumped. The stiffness that I felt in my legs from the squats on Monday is gone.
Snowdaddy
Monday, February 06, 2012
Squats
Last week 440lbs for a double was manageable so today I wanted to see how much I had in the tank. My previous best squat in knee wraps was 475lbs but I will admit it was a bit high. Today I did it, no problem.
Warm Ups
Stretching
Squats - 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/3 reps.
Power Phase
Squats with knee wraps - 405lbs/2 reps, 455lbs/1 rep, 475lbs/1 rep.
Pump Phase
Squats raw - 3 sets/3 reps/315lbs, 3 sets/2 reps/315lbs.
Core Work
Stability Ball Sit Ups - 3 sets/25 reps/+10lbs.
I'll be posting a video once it's processed. 475lbs actually felt like I could have gone 495lbs. Sweet! I was going to to 4 sets of sit ups but my hip flexers felt very uncomfortable and tight. Next time.
Snowdaddy
Warm Ups
Stretching
Squats - 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/3 reps.
Power Phase
Squats with knee wraps - 405lbs/2 reps, 455lbs/1 rep, 475lbs/1 rep.
Pump Phase
Squats raw - 3 sets/3 reps/315lbs, 3 sets/2 reps/315lbs.
Core Work
Stability Ball Sit Ups - 3 sets/25 reps/+10lbs.
I'll be posting a video once it's processed. 475lbs actually felt like I could have gone 495lbs. Sweet! I was going to to 4 sets of sit ups but my hip flexers felt very uncomfortable and tight. Next time.
Snowdaddy
Wednesday, February 01, 2012
Bench Press
Another stellar work out if I do say so myself. Sometimes pushing yourself when you are your own coach is difficult. I believe that my work outs are heading into uncharted territory and now all I have to do is enjoy the strength gains.
Warm Up
Dynamic Push Ups - 2 sets/15 reps.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps.
Power Phase
Bench Press - 6 sets/2, 3, 2, 3, 2, 3 reps/315lbs.
*3 to 5 minutes recovery time between sets*
Pump Phase
Bench Press - 6 sets/5 reps/265lbs (dynamic).
*3 to 5 minutes recovery time between sets*
Upper Back Work
Narrow Grip Bent Over Barbell Rows - 5 sets/8 reps/185lbs.
Dumbbell Side Laterals - 2 sets/10 reps/30lbs.
I don't ever remember handling 315lbs that easily. I really enjoyed the volume today. I'm sure I'll be feeling it tomorrow. All bench reps were pause at the top and bottom competition style. No wrist wraps.
Snowdaddy
Warm Up
Dynamic Push Ups - 2 sets/15 reps.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps.
Power Phase
Bench Press - 6 sets/2, 3, 2, 3, 2, 3 reps/315lbs.
*3 to 5 minutes recovery time between sets*
Pump Phase
Bench Press - 6 sets/5 reps/265lbs (dynamic).
*3 to 5 minutes recovery time between sets*
Upper Back Work
Narrow Grip Bent Over Barbell Rows - 5 sets/8 reps/185lbs.
Dumbbell Side Laterals - 2 sets/10 reps/30lbs.
I don't ever remember handling 315lbs that easily. I really enjoyed the volume today. I'm sure I'll be feeling it tomorrow. All bench reps were pause at the top and bottom competition style. No wrist wraps.
Snowdaddy
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