Snowdaddy
A Top 40 Weightlifting Blog
Saturday, March 31, 2012
Log Lift
I was at my parents place today and was helping my father load his truck with wood. Just for fun I wanted to see if I could lift and press the largest log over head. No Problem. My lovely wife took the pictures but missed the over head press. Oh well, I'll just have to do it again.
Friday, March 30, 2012
Shoulders
My lower back is agrivated slightly from deadlifts yesterday. I didn't want to hurt it more with shoulder presses today but my inner bastard said, "GET YOUR ASS OUT TO THE SANCTUM". I love my inner bastard.
Warm Up
Seated Shoulder Press - bar/12 reps, 135lbs/12 reps.
Stretching.
Power Phase
Seated Shoulder Press - 6 sets/1 rep/245lbs.
*3 minutes rest between sets*
Pump Phase
Seated Shoulder Press - 6 sets/6 reps/165lbs.
*3 minutes rest between sets*
Core Work
Stability Ball Sit Ups - 4 sets/20 reps.
Funny how 235lbs feels light enough to do two reps but 245lbs feels heavy. A good work out. I'm glad I got it done.
Snowdaddy
Warm Up
Seated Shoulder Press - bar/12 reps, 135lbs/12 reps.
Stretching.
Power Phase
Seated Shoulder Press - 6 sets/1 rep/245lbs.
*3 minutes rest between sets*
Pump Phase
Seated Shoulder Press - 6 sets/6 reps/165lbs.
*3 minutes rest between sets*
Core Work
Stability Ball Sit Ups - 4 sets/20 reps.
Funny how 235lbs feels light enough to do two reps but 245lbs feels heavy. A good work out. I'm glad I got it done.
Snowdaddy
Thursday, March 29, 2012
Deadlifts
Still working out with the Doug Hepburn B program. Deadlifts today were brutal. My lower back really took a beating.
Warm Up
Light Stretching.
Paused Squats - 2 sets/6 reps/135lbs.
Stretching.
Deadlifts - 2 sets/6 reps/315lbs.
Power Phase
Conv Deadlifts (no belt) - 8 sets/1 rep/475lbs.
*4 minutes rest between sets*
Pump Phase
Conv Deadlifts (no belt) - 6 sets/6 reps/315lbs.
*4 minutes rest between sets*
Right now my posterior chain is pumped up so much it's tingling. Its been a while since doing so many deadlift reps. I LOVE IT. Tomorrow shoulders and traps.
Snowdaddy
Warm Up
Light Stretching.
Paused Squats - 2 sets/6 reps/135lbs.
Stretching.
Deadlifts - 2 sets/6 reps/315lbs.
Power Phase
Conv Deadlifts (no belt) - 8 sets/1 rep/475lbs.
*4 minutes rest between sets*
Pump Phase
Conv Deadlifts (no belt) - 6 sets/6 reps/315lbs.
*4 minutes rest between sets*
Right now my posterior chain is pumped up so much it's tingling. Its been a while since doing so many deadlift reps. I LOVE IT. Tomorrow shoulders and traps.
Snowdaddy
Wednesday, March 28, 2012
Bench Press
Yesterday was a great Powerlifting day indeed. Bench Press in the morning then drive to Halifax to partake in a Powerlifting Clinic at Stadicona. Powerlifting is definately growing especially in the Canadian Forces.
Warm Up
Dynamic Push Ups - 2 sets/12 reps.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.
Power Phase
Bench Press - 7 sets/1 rep/345lbs.
*3 to 5 minutes rest between sets*
Pump Phase
Bench Press - 6 sets/5 reps/275lbs.
*3 to 5 minutes rest between sets*
Upper Back Work
Dumbbell Rows - 4 sets/6 reps per side/125lbs.
At the Stadacona Powerlifting Clinic all aspects of the Bench Press were discussed. Competitive technique, varying grip widths, paused presses, rack presses, floor presses, board presses, band presses, and lots of other training techniques. A really great way to spend two hours. I was also shown for the first time ever how to foam roll. I found it quite painfull but rewarding. Today my back feels great. A foam roller will be my next purchase for my gym.
Snowdaddy
Warm Up
Dynamic Push Ups - 2 sets/12 reps.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.
Power Phase
Bench Press - 7 sets/1 rep/345lbs.
*3 to 5 minutes rest between sets*
Pump Phase
Bench Press - 6 sets/5 reps/275lbs.
*3 to 5 minutes rest between sets*
Upper Back Work
Dumbbell Rows - 4 sets/6 reps per side/125lbs.
At the Stadacona Powerlifting Clinic all aspects of the Bench Press were discussed. Competitive technique, varying grip widths, paused presses, rack presses, floor presses, board presses, band presses, and lots of other training techniques. A really great way to spend two hours. I was also shown for the first time ever how to foam roll. I found it quite painfull but rewarding. Today my back feels great. A foam roller will be my next purchase for my gym.
Snowdaddy
Monday, March 26, 2012
Squats
My right knee is giving me enough problems that today I had to change up my regular program. Nothing drastic but I lowered my weight in the Pump sets. Here's how today went.
Warm Ups
Light Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
Stretching.
Power Phase
Squats (belt only) - 6 sets/1 rep/405lbs.
*3 minutes rest after each set*
Pump Phase
Squats (raw) - 6 sets/6 reps/225lbs.
*3 minutes rest after each set*
My knee seems to be alright as long as I lower the bar under control. If I drop into the hole dynamically it objects and hurts. I did feel a substantial pump during the lighter / higher rep sets. I'll play this way for a while and see how my knee turns out. I'm not getting any younger. Playing safe is the best option.
Snowdaddy
Warm Ups
Light Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
Stretching.
Power Phase
Squats (belt only) - 6 sets/1 rep/405lbs.
*3 minutes rest after each set*
Pump Phase
Squats (raw) - 6 sets/6 reps/225lbs.
*3 minutes rest after each set*
My knee seems to be alright as long as I lower the bar under control. If I drop into the hole dynamically it objects and hurts. I did feel a substantial pump during the lighter / higher rep sets. I'll play this way for a while and see how my knee turns out. I'm not getting any younger. Playing safe is the best option.
Snowdaddy
Friday, March 23, 2012
Shoulders
Shoulders are coming along nicely. Every week the presses get easier.
Warm Up
Seated Shoulder Press - 95lbs/12 reps, 135lbs/12 reps.
Stretching.
Power Phase
Seated Shoulder Press - 235lbs/1 rep, 5 sets/2 reps/235lbs.
*3 minutes rest between sets*
Pump Phase
Seated Shoulder Press - 6 sets/8 reps/155lbs.
*3 minutes rest between sets*
Core Work
Stability Ball Sit Ups - 4 sets/25 reps.
Nothing fancy just a good solid work out. Next week I'll be going up in weight.
Snowdaddy
Warm Up
Seated Shoulder Press - 95lbs/12 reps, 135lbs/12 reps.
Stretching.
Power Phase
Seated Shoulder Press - 235lbs/1 rep, 5 sets/2 reps/235lbs.
*3 minutes rest between sets*
Pump Phase
Seated Shoulder Press - 6 sets/8 reps/155lbs.
*3 minutes rest between sets*
Core Work
Stability Ball Sit Ups - 4 sets/25 reps.
Nothing fancy just a good solid work out. Next week I'll be going up in weight.
Snowdaddy
Thursday, March 22, 2012
Deadlifts
Last night I set up the rack to do some rack pulls.
Above Knee Rack Pull - 315lbs/6 reps, 405lbs/6 reps, 405lbs/6 reps, 495lbs/3 reps, 495lbs/1 rep, 565lbs/1 rep.
A bit silly I must admit considering I did deadlifts today. My hands took the worst of it.
Warm Up
Paused Squats - 2 sets/6 reps/135lbs.
Stretching.
Deadlifts - 315lbs/6 reps.
Power Phase
Deadlifts - 455lbs/1 rep, 6 sets/1 rep/475lbs.
*3 minutes rest after each set*
Pump Phase
Good Mornings - 6 sets/6 reps/225lbs.
*3 minutes rest after each set*
Walk around neighbourhood.
Eventhough I did rack pulls last night it didn't effect deadlifts today. I was supposed to do 7 sets of 475lbs but miss loaded for the first set. Next week I'll hit 8 sets. I like the walk around the neighbourhood. It really flushes out my legs and lower back. Now I'm enjoying a leg pump.
Snowdaddy
Above Knee Rack Pull - 315lbs/6 reps, 405lbs/6 reps, 405lbs/6 reps, 495lbs/3 reps, 495lbs/1 rep, 565lbs/1 rep.
A bit silly I must admit considering I did deadlifts today. My hands took the worst of it.
Warm Up
Paused Squats - 2 sets/6 reps/135lbs.
Stretching.
Deadlifts - 315lbs/6 reps.
Power Phase
Deadlifts - 455lbs/1 rep, 6 sets/1 rep/475lbs.
*3 minutes rest after each set*
Pump Phase
Good Mornings - 6 sets/6 reps/225lbs.
*3 minutes rest after each set*
Walk around neighbourhood.
Eventhough I did rack pulls last night it didn't effect deadlifts today. I was supposed to do 7 sets of 475lbs but miss loaded for the first set. Next week I'll hit 8 sets. I like the walk around the neighbourhood. It really flushes out my legs and lower back. Now I'm enjoying a leg pump.
Snowdaddy
Tuesday, March 20, 2012
Bench Press
I seem to have lost a little strength since before my break week but I'm not letting it slow me down. Still hitting the weights hard.
Warm Up
Dynamic Push Ups - 2 sets/16 reps.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/2 reps.
Took it easy on the 315lbs to save power for the Power Phase.
Power Phase
Bench Press - 6 sets/1 rep/345lbs.
*3 minutes rest between sets*
Pump Phase
Bench Press - 6 sets/4 reps/275lbs.
*3 minutes rest between sets*
Upper Back Work
Dumbbell Rows - 4 sets/6 reps per side/125lbs.
Arm Work
alternate the following
Over Head Plate Extensions - 4 sets/16 reps/45lbs.
Alternating Dumbbell Curls - 4 sets/12 reps/40lbs dumbbells.
Everything feels good. My set up is solid and the same every time. I do however have to focus on keeping my elbows tucked. They tend to flair a bit when the weight gets heavy. Good work out.
Snowdaddy
Warm Up
Dynamic Push Ups - 2 sets/16 reps.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/2 reps.
Took it easy on the 315lbs to save power for the Power Phase.
Power Phase
Bench Press - 6 sets/1 rep/345lbs.
*3 minutes rest between sets*
Pump Phase
Bench Press - 6 sets/4 reps/275lbs.
*3 minutes rest between sets*
Upper Back Work
Dumbbell Rows - 4 sets/6 reps per side/125lbs.
Arm Work
alternate the following
Over Head Plate Extensions - 4 sets/16 reps/45lbs.
Alternating Dumbbell Curls - 4 sets/12 reps/40lbs dumbbells.
Everything feels good. My set up is solid and the same every time. I do however have to focus on keeping my elbows tucked. They tend to flair a bit when the weight gets heavy. Good work out.
Snowdaddy
Monday, March 19, 2012
Squats
Today's squat felt really heavy. Maybe I've gone to the well once too often. Right now its too soon to tell If I've been pushing too hard. Next week I'll hit it again for sure.
Warm Up
Light Stretching
Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep (just belt, no wraps)
Power Phase
Squats with belt and knee wraps - 495lbs/miss (wrap came undone at bottom), 495lbs/1 rep, 3 sets/1 rep/455lbs.
Pump Phase
Squats with belt no knee wraps - 3 sets/4 reps/315lbs, 3 sets/3 reps/315lbs.
The Power Phase felt very heavy today. Not much intensity after March Break. That said, the Pump Phase felt very controlled and somewhat easy. Easier than in the past. 4 reps went up no problem. My right knee is giving me some problems as of late but only when squatting and only with out knee wraps. Maybe my attention was on that and not on the lift. Something to think about.
Snowdaddy
Warm Up
Light Stretching
Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep (just belt, no wraps)
Power Phase
Squats with belt and knee wraps - 495lbs/miss (wrap came undone at bottom), 495lbs/1 rep, 3 sets/1 rep/455lbs.
Pump Phase
Squats with belt no knee wraps - 3 sets/4 reps/315lbs, 3 sets/3 reps/315lbs.
The Power Phase felt very heavy today. Not much intensity after March Break. That said, the Pump Phase felt very controlled and somewhat easy. Easier than in the past. 4 reps went up no problem. My right knee is giving me some problems as of late but only when squatting and only with out knee wraps. Maybe my attention was on that and not on the lift. Something to think about.
Snowdaddy
Saturday, March 17, 2012
Shoulders
Yesterday I managed to get into the SANCTUM for some trap bar rack pulls. The bar rested in the rack about two inches below my knee cap. Here's how it went. Weights listed are assuming the bar weighs 50lbs.
Trap Bar Rack Pulls - 150lbs/6 reps, 250lbs/6 reps, 320lbs/6 reps, 420lbs/3 reps, 420lbs/3 reps.
I could have pulled 420lbs for 6 reps but the thin handles where ripping my hands up.
Today I had more time to work out and I wanted to move some weight. Shoulders beware.
Warm Ups
Seated Shoulder Press - 95lbs/12 reps, 135lbs/12 reps.
Stretching
Power Phase
Seated Shoulder Press - 4 sets/1 rep/235lbs, 3 sets/2 reps/235lbs.
*short rest between sets*
Pump Phase
Seated Shoulder Press - 4 sets/6 reps/155lbs, 2 sets/8 reps/155lbs.
*short rest between sets*
Core Work
Sit Ups - 20, 20, 25 reps.
The shoulder presses are coming up like my other lifts. Last year this time I wouldn't have even tried 235lbs for a double. Next week I'm back into the program. Rest time is over.
Snowdaddy
Trap Bar Rack Pulls - 150lbs/6 reps, 250lbs/6 reps, 320lbs/6 reps, 420lbs/3 reps, 420lbs/3 reps.
I could have pulled 420lbs for 6 reps but the thin handles where ripping my hands up.
Today I had more time to work out and I wanted to move some weight. Shoulders beware.
Warm Ups
Seated Shoulder Press - 95lbs/12 reps, 135lbs/12 reps.
Stretching
Power Phase
Seated Shoulder Press - 4 sets/1 rep/235lbs, 3 sets/2 reps/235lbs.
*short rest between sets*
Pump Phase
Seated Shoulder Press - 4 sets/6 reps/155lbs, 2 sets/8 reps/155lbs.
*short rest between sets*
Core Work
Sit Ups - 20, 20, 25 reps.
The shoulder presses are coming up like my other lifts. Last year this time I wouldn't have even tried 235lbs for a double. Next week I'm back into the program. Rest time is over.
Snowdaddy
Wednesday, March 14, 2012
Deload Week
Monday I trained with the teens again, squats. I went up to 405lbs for a double in knee wraps. Very comfortable. This evening I had a bit more structure to my work out. Here's how it went.
Warm Up
Dynamic Push Ups - 2 sets/16 reps.
Stretching.
Bench Press - 2 sets/12 reps/135lbs.
Working Sets
Bench Press - 6 sets/12 reps/225lbs.
*3 to 5 minutes rest between sets*
Upper Back Work
Dumbbell Rows - 6 sets/8 reps per side/85lbs.
*3 to 5 minutes rest between sets*
A really good work out. Right now my upper back and chest are both really pumped. Tomorrow will be off I think.
Snowdaddy
Warm Up
Dynamic Push Ups - 2 sets/16 reps.
Stretching.
Bench Press - 2 sets/12 reps/135lbs.
Working Sets
Bench Press - 6 sets/12 reps/225lbs.
*3 to 5 minutes rest between sets*
Upper Back Work
Dumbbell Rows - 6 sets/8 reps per side/85lbs.
*3 to 5 minutes rest between sets*
A really good work out. Right now my upper back and chest are both really pumped. Tomorrow will be off I think.
Snowdaddy
Friday, March 09, 2012
Shoulders
Another shoulder work out this week. Being on nights and having time to work out is great! Next week I'm on duty so it should be similar.
Warm Up
Seated Shoulder Press - bar/12 reps, 95lbs/12 reps, 135lbs/12 reps, 185lbs/8 reps.
Light Stretching.
Power Phase
Seated Shoulder Press - 7 sets/1 rep/235lbs.
*3 minutes rest between sets*
Pump Phase
Seated Shoulder Press (dynamic) - 4 sets/6 reps/145lbs, 2 sets/8 reps/145lbs.
*3 minutes rest after each set*
Dumbbell Side Laterals - 4 sets/12 reps/20lbs.
Core Work
Stability Ball Sit Ups - 4 sets/25 reps/10lbs.
Great Stuff!!! But now I have to run. I'm coaching Powerlifting to teens.
Snowdaddy
Warm Up
Seated Shoulder Press - bar/12 reps, 95lbs/12 reps, 135lbs/12 reps, 185lbs/8 reps.
Light Stretching.
Power Phase
Seated Shoulder Press - 7 sets/1 rep/235lbs.
*3 minutes rest between sets*
Pump Phase
Seated Shoulder Press (dynamic) - 4 sets/6 reps/145lbs, 2 sets/8 reps/145lbs.
*3 minutes rest after each set*
Dumbbell Side Laterals - 4 sets/12 reps/20lbs.
Core Work
Stability Ball Sit Ups - 4 sets/25 reps/10lbs.
Great Stuff!!! But now I have to run. I'm coaching Powerlifting to teens.
Snowdaddy
Thursday, March 08, 2012
Deadlifts
Another in a long list of great work outs. Since my squat and bench are up I decided to drag along my deadlifts for some fun.
Warm Up
Paused Squats (2 seconds at bottom) - 2 sets/6 reps/135lbs.
Stretching
Deadlifts - 315lbs/6 reps.
Power Phase
Deadlifts - 6 sets/1 rep/475lbs.
*3 to 5 minutes rest after each set*
Pump Phase
Good Mornings - 3 sets/6 reps/225lbs, 3 sets/6 reps/245lbs.
*3 to 5 minutes rest after each set*
The Power Phase wasn't overly difficult. 475lbs came up nice and easy. I'll go to 8 singles before going up in weight. After the work out I went for a walk around the neighbourhood. Today it is unusually warm, currently +9 degC, so a walk was inorder. Right now my quads and hams are really pumped.
Snowdaddy
Warm Up
Paused Squats (2 seconds at bottom) - 2 sets/6 reps/135lbs.
Stretching
Deadlifts - 315lbs/6 reps.
Power Phase
Deadlifts - 6 sets/1 rep/475lbs.
*3 to 5 minutes rest after each set*
Pump Phase
Good Mornings - 3 sets/6 reps/225lbs, 3 sets/6 reps/245lbs.
*3 to 5 minutes rest after each set*
The Power Phase wasn't overly difficult. 475lbs came up nice and easy. I'll go to 8 singles before going up in weight. After the work out I went for a walk around the neighbourhood. Today it is unusually warm, currently +9 degC, so a walk was inorder. Right now my quads and hams are really pumped.
Snowdaddy
Tuesday, March 06, 2012
Bench Press
I don't know what I'm doing differently in training. It may be I'm pushing myself a bit more. It may be supplementing with creatine. It my be the Doug Hepburn routine kicking into overdrive. What ever it is... I am making some amazing gains right now.
Warm Up
Dynamic Push Ups - 2 sets/16 reps.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.
Power Phase
Bench Press - 8 sets/1 rep/345lbs.
*3 to 5 minutes rest between sets*
Pump Phase
Bench Press - 3 sets/5 reps/285lbs, 3 sets/4 reps/285lbs.
*3 to 5 minutes rest between sets*
Upper Back Work
Bent Over Dumbbell Rows - 3 sets/6 reps per side/125lbs.
Extra Stuff
Alternating Dumbbell Curls - 3 sets/12 reps/35, 40, 45lbs.
OH Plate Extensions - 3 sets/12 reps/45lbs.
I rigged up a heavier dumbbell for the dumbbell rows. I found the 105lbs was getting too light. Solid work out. Right now it's tough to type and my forearms are throbbing. Awesome stuff.
Snowdaddy
Warm Up
Dynamic Push Ups - 2 sets/16 reps.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.
Power Phase
Bench Press - 8 sets/1 rep/345lbs.
*3 to 5 minutes rest between sets*
Pump Phase
Bench Press - 3 sets/5 reps/285lbs, 3 sets/4 reps/285lbs.
*3 to 5 minutes rest between sets*
Upper Back Work
Bent Over Dumbbell Rows - 3 sets/6 reps per side/125lbs.
Extra Stuff
Alternating Dumbbell Curls - 3 sets/12 reps/35, 40, 45lbs.
OH Plate Extensions - 3 sets/12 reps/45lbs.
I rigged up a heavier dumbbell for the dumbbell rows. I found the 105lbs was getting too light. Solid work out. Right now it's tough to type and my forearms are throbbing. Awesome stuff.
Snowdaddy
Monday, March 05, 2012
Squats
Stronger than ever. Every week seems to get better. I did however, end today's work out prematurely. During the first set of the pump phase, on the second rep, I had a little accident. Enough said.
Warm Up
Stretching.
Squats - 2 sets/8 reps/135lbs, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep.
Power Phase
Squats (with belt and knee wraps) - 455lbs/1 rep, 475lbs/1 rep, 505lbs/1 rep.
*ample rest between sets*
Pump Phase
Squats - second rep of first set "OOPS!!!"
Power Phase squats today felt great. Plenty of depth and lots of speed. I think I would be good for 525-535lbs in knee wraps of course.
Snowdaddy
Warm Up
Stretching.
Squats - 2 sets/8 reps/135lbs, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep.
Power Phase
Squats (with belt and knee wraps) - 455lbs/1 rep, 475lbs/1 rep, 505lbs/1 rep.
*ample rest between sets*
Pump Phase
Squats - second rep of first set "OOPS!!!"
Power Phase squats today felt great. Plenty of depth and lots of speed. I think I would be good for 525-535lbs in knee wraps of course.
Snowdaddy
Saturday, March 03, 2012
Shoulders
YES, I said shoulders... Deadlifts yesterday, I'm not ready for squats yet but I had time tonight to move some iron. So, shoulders it is.
Warm Up
Seated Shoulder Press - bar/12 reps, 95lbs/12 reps, 135lbs/8 reps, 155lbs/8 reps, 185lbs/8 reps.
Power Phase
Seated Shoulder Press - 6 sets/1 rep/225lbs.
*3 minutes rest between sets*
Pump Phase
Seated Shoulder Press - 6 sets/6 reps/135lbs (dynamic)
*3 minutes rest between sets*
Dumbbell Side Laterals - 4 sets/12 reps/20lbs per dumbbell.
Core Work
Stability Ball Sit Ups - 20, 25, 30, 35 reps.
A good work out. Considering I haven't focused on my shoulders in one work out for some time I'm curious to know how my sholders feel tomorrow. Right now my front deltoids are pumped.
Snowdaddy
Warm Up
Seated Shoulder Press - bar/12 reps, 95lbs/12 reps, 135lbs/8 reps, 155lbs/8 reps, 185lbs/8 reps.
Power Phase
Seated Shoulder Press - 6 sets/1 rep/225lbs.
*3 minutes rest between sets*
Pump Phase
Seated Shoulder Press - 6 sets/6 reps/135lbs (dynamic)
*3 minutes rest between sets*
Dumbbell Side Laterals - 4 sets/12 reps/20lbs per dumbbell.
Core Work
Stability Ball Sit Ups - 20, 25, 30, 35 reps.
A good work out. Considering I haven't focused on my shoulders in one work out for some time I'm curious to know how my sholders feel tomorrow. Right now my front deltoids are pumped.
Snowdaddy
Friday, March 02, 2012
Deadlift
Busiest week of days at work since our posting in 2008. I didn't have much motivation to work out today. I still managed to get into the gym at work and do some deadlifts after work.
Warm Up
Squats - 2 sets/6 reps/135lbs.
Deadlifts - 315lbs/6 reps.
Power Phase
Deadlifts - 405lbs/4 reps, 2 sets/1 rep/455lbs, 2 sets/1 rep/475lbs, 2 sets/1 rep/495lbs.
Pump Phase
Good Mornings - 3 sets/6 reps/225lbs, 3 sets/6 reps/245lbs.
A really good work out. I went up in weight because 405lbs felt extreemly light. 495lbs didn't fel really that difficult.
Snowdaddy
Warm Up
Squats - 2 sets/6 reps/135lbs.
Deadlifts - 315lbs/6 reps.
Power Phase
Deadlifts - 405lbs/4 reps, 2 sets/1 rep/455lbs, 2 sets/1 rep/475lbs, 2 sets/1 rep/495lbs.
Pump Phase
Good Mornings - 3 sets/6 reps/225lbs, 3 sets/6 reps/245lbs.
A really good work out. I went up in weight because 405lbs felt extreemly light. 495lbs didn't fel really that difficult.
Snowdaddy
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