Squats

Squat today felt more like normal. My left side is still bothersome but my knees, back, and thighs were in it to play. Here's how it went.

Warm Up
Foam Rolling - back and hamstrings.
Stretching
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps.

Power Phase
Squats (belt only) - 6 sets/1 rep/415lbs.
*3 minutes rest after each set*

Pump Phase
Squats (no belt) - 3 sets/4 reps/275lbs, 3 sets/5 reps/275lbs.
*3 minutes rest after each set*

All reps felt good although I am searching for depth on the Power Phase. When I dip below parallel I break tightness and my sticking point really shows. If I hit parallel and come back up it's a much better / easier lift. Something to focus on.

Snowdaddy

Deadlifts

Very busy week with work and home. After working out Sunday and Monday I didn't manage to get back into the SANCTUM until tonight. Deadlifts felt great even though My left side still is giving me some problems.

Warm Ups
Foam Rolling - back and legs.
Stretching.
Paused Squats - 2 sets/6 reps/135lbs.
Deadlifts - 315lbs/8 reps.

Power Phase
Deadlifts (no belt) - 6 sets/1 rep/475lbs, 1 sets/1 rep/525lbs.
*3 minutes rest after each set*

Pump Phase
Deadlifts (no belt) - 6 sets/4 reps/315lbs.
*3 minutes rest after each set*

Although my side is tight and causing me a bit of pain the back strength is definitely there. 525lbs with no belt, I was surprised how easy it went up. I'm really figuring out what technique works for me. The second rep of deadlift sets always feels better than the first lift. Lowering the bar puts a lifter into the best position possible. I'm getting this position figured out.

Snowdaddy.

Bench Press

Wow! What a pump! Another week and yet another Bench Press personal best.

Warm Up
Foam Rolling - Mostly upper back.
Dynamic Push Ups - 2 sets/12 reps.
Stretching.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps.

Power Phase
Bench Press - 4 sets/1 rep/355lbs, 1 set/1 rep/365lbs!!!
*3 minutes rest between sets*

Pump Phase
Bench Press - 6 sets/8 reps/225lbs (very dynamic).
*3 minutes rest between sets*

Upper Back Work
Bent Over Dumbbell Rows - 4 sets/8 reps per side/125lbs.
*3 minutes rest between sets*

A little known fact... My first bench only competition I wore a bench shirt for the first time in competition and 365lbs buried me. I couldn't get the weight off my chest. This evening I did 365lbs RAW!!! No wrist wraps and no hand off. In fact, I feel like I'm good for 375lbs. Doug Hepburn you sure do know how to design training programs. Every week I get stronger and stronger. I dropped the pump phase a bit and worked the dynamic properties of the bench. I wonder what next week will bring.

Snowdaddy

Squats

Feeling much better than last week but still not at 100%. The strength is there but I'm cautious with the heavy stuff. Slow, steady, and controlled are the orders of the day.

Warm Up
Foam Rolling (focused on legs, and back but mostly left side lower back)
Stretching.
Squats (no belt) - 135lbs/8 reps, 135lbs/8 reps, 225lbs/8 reps, 315lbs/4 reps.

Power Phase
Squats (belt and knee sleeves) - 6 sets/1 rep/405lbs, 1 set/1 rep/415lbs.
*3 minutes rest after each set*

Pump Phase
Squats (just knee sleeves) - 6 sets/6 reps/235lbs.
*3 minutes rest after each set*

I still feel a sticking point with 405lbs at about half way up but I still manage to grind through it. I'm enjoying the lighter pump phase sets with higher reps. After the first two sets I noticed my painful side wasn't so much so I added a bit of dynamics out of the hole. Down to depth, hit the switch! I wonder what tomorrow will bring?

Snowdaddy

Deadlifts

I am a broken and beaten man. They say that pain is weakness leaving the body. If that's true when I'm feeling better I'm going to be the Incredible Hulk. My left side is still hurting which is causing my back to tighten up. After squats on Monday my right hamstring is tight and sore. All day yesterday I had trouble walking up and down stairs. Needless to say, I had a very thorough warm up this morning.

Warm Up
Light Stretching.
Paused Squats - bar/8 reps, 135lbs/8 reps, 135lbs/8 reps.
Foam Rolling.
More Stretching.
Deadlifts - 135lbs/12 reps, 225lbs/12 reps, 315lbs/6 reps.

Power Phase
Deadlifts (high belt) - 4 sets/1 rep/405lbs, 4 sets/1 rep/455lbs.
*2 minutes rest after each set*

Pump Phase
Deadlifts (no belt) - 6 sets/6 reps/225lbs.
*2 minutes rest after each set*

I feel a bit better now that I'm pumped up. I'm sure I'll tighten up in a few hours and the hell will begin again. "Weakness leaving the body". All the weights were lighter today but I made sure there was a certain amount of dynamic effort put into all sets and reps. Working out was the best choice for today.

Snowdaddy

Bench Press

Every week I'm setting PBs. Today was great! All reps felt light @ 350lbs so I went for a new PB on the 8th and final set.

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

Power Phase
Bench Press (no wraps) - 7 sets/1 rep/350lbs, 1 set/1 rep/360lbs.
*3 minutes rest between sets*

Pump Phase
Bench Press - 6 sets/7 reps/275lbs.
*4 minutes rest between sets*

Upper Back Work
Bent Over Dumbbell Rows - 3 sets/7 reps per side/125lbs.

360lbs on my last set felt easy. There was no pause at a sticking point, it just went up. I was on a tight schedule so I ended it there. I gave a bit more time for the pump phase because I found I was getting winded and wasn't mentally prepared for the next set... Who am I kidding? I was lazy and wanted a little more rest. Even the dumbbell rows felt light in my hand.

Snowdaddy

Squats

Got back into the SANCTUM this morning after a recovery period at the end of last week. My left interior oblique is still causing me pain. I decided to combat it by wearing my belt higher to offer support to the injured area. It worked quite well but I'm definitely not at 100%.

Warm Up
Light Stretching.
Foam Rolling Legs.
Squats (high belt) - 135lbs/8 reps, 135lbs/8 reps, 225lbs/4 reps, 315lbs/3 reps.

Power Phase
Squats (high belt, no knee sleeves) - 6 sets/1 rep/405lbs.
*4 minutes rest between sets*

Pump Phase
Squats (high belt) - 4 sets/4 reps/275lbs.
Took some extra rest between sets but my side at this point said uncle. Next week may be better.

Core Work
Stability Ball Sit Ups - 40, 30, 20 reps.

After the work out my abs, hips, and hamstrings started to cramp up. Time to rest and relax. I'm pleased I pushed the work out but I'm concerned how my body has reacted to the effort. Tomorrow Bench Press.

Snowdaddy

Bench Press

My side seemed to get better as the day went along. This inspired me to try bench press tonight. I started slow and found that the bench didn't aggravate my side. In fact it loosened it up.

Warm Up
Dynamic Push Ups - 2 sets/16 reps.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/3 reps (felt very light could have done 5 to 6 reps).

Power Phase
Bench Press - 6 sets/1 rep/350lbs, 1 set/1 rep/355lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press - 3 sets/7 reps/275lbs, 3 sets/6 reps/275lbs.
*3 minutes rest after each set*

Upper Back Work
Dumbbell Rows - 55lbs/12 reps per side, 3 sets/6 reps per side/125lbs.
*3 minutes rest after each set*

Triceps Work
OH Plate Extensions - 3 sets/16 reps/45lbs.

A really quick work out. Of course all reps were paused on the start, chest, and at lock out. Competition legal. I started light with the dumbbell rows to see how my side would feel. No problems, lets give er'.

Snowdaddy

Squats (OUCH!!!)

On Friday I did 120 reps of stability ball sit ups. Saturday night I slept in a different bed. Sunday morning I find that my obliques are feeling tight and sore. This morning I go out to the SANCTUM for some squats and OUCH!!!

Warm Up
Foam Rolling.
Stretching.
Squats - 135lbs/8 reps, 225lbs/8 reps, 315lbs/4 reps.

Power Phase
Squats (knee sleeves and belt) - 4 sets/1 rep/405lbs, at this point my right side is hurting quite a bit. It sort of selt like a tight muscle so I foam rolled my whole right side for a little while. After that.
Squats (knee sleeves and belt) - 1 set/1 rep/405lbs. OUCH!!! This time a sharp pain shoots through my left side just under my ribs. Now I decide to stop.

Right now is several hours after the work out and my side still aches a bit. Coughing is a "no-go". I'll rest it tonight then see how the bench press feels tomorrow. If it still husts I'll take the rest of the week off.

Snowdaddy

Shoulders

Another great work out! Shoulder strength is still getting better. Warming up shoulders seems to take a bit longer. Here's how things went.

Warm Up
Seated Shoulder Press - bar/12 reps, 135lbs/12 reps.

Power Phase
Seated Shoulder Press - 3 sets/1 rep/245lbs, 3 sets/2 reps/245lbs
*3 minutes rest after each set*

Pump Phase
Seated Shoulder Press - 6 sets/7 reps/245lbs.

*3 minutes rest after each set*

Core Work
Stability Ball Sit Ups - 3 sets/40 reps.

Shoulders are feeling strong and healthy. Easter week end off and back at it on Monday.

Snowdaddy

Deadlifts

After the walk yesterday my posterior chain this morning was very tight. I didn't really want to deadlift but again I'm glad I did. Lots of stretching, foam rolling and a good warm up made things much better.

Warm Up
Foam Rolling.
Stretching.
Paused Squats - bar/12 reps, 135lbs/8 reps.
Deadlifts - 315lbs/6 reps.

Power Phase
Deadlifts (raw no belt) - 5 sets/1 rep/485lbs.
*ample rest for recovery*

Pump Phase
Good Mornings - 6 sets/6 reps/225lbs.
*ample rest for recovery*

Although I posted "ample rest for recovery" in truth I took no more than 4 to 5 minutes rest. I was doing some reading on Good Mornings and now feel that they will benefit my Pump Phase of training more than doing Deadlifts. Right now my whole back side is pumped.

Snowdaddy

Off Day

I usually don't post my off days but today held some post-worthy events. I spent about 15 minutes this morning foam rolling most of my body. Calves, Hamstrings, Guads, Back, Chest, Lats. I did however, miss rolling my glutes. I realized this during a walk to Subway for lunch. Distance was 2.7km. My hips were so tight it felt like I was walking with my squat suit on. A good point was that my feet, shins, and knees felt great.
So, there it is... foam rolling and a 2.7km brisk walk (30 minutes).

Snowdaddy

Bench Press

The strongest bench training day I've ever had. Here's how it went.

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

Power Phase
Bench Press - 6 sets/1 rep/350lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press - 6 sets/6 reps/275lbs.
*3 minutes rest after each set*
Upper Back Work
Dumbbell Rows - 3 sets/6 reps per side/125lbs.
Triceps Work
OH Plate Extensions - 3 sets/16 reps/45lbs.
The first rep of the power phase felt light. All reps were paused at chest and at lock out. All reps were competition legal. I'm feeling really good. Bring on the weight.

Snowdaddy

Squats

This week end I bought knee sleeves and a foam roller. Saturday night, all day Sunday and before squats this morning I tried my hand at foam rolling. This morning my knee felt much better. Here's how it went.

Warm Up
Foam Rolling Lower Body - Could have done much more. Next time.
Stretching.
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats with knee sleeves and belt - 7 sets/1 rep/405lbs.
*4 minutes rest after each set*

Pump Phase
Squats raw - 3 sets/7 reps/225lbs, 3 sets/6 reps/225lbs.
*4 minutes rest after each set*

The Power Phase with knee sleeves felt much easier than last week. I could have done two reps on the first three sets. I think I've figured out where my right knee pain is originating. I foam rolled my calves on Sunday night and a bit this morning. During squats I noticed my calves tighten up and the knee pain started. I will be sure to hit the foam rolling religiously and see how my knees get on.

Snowdaddy