Deadlifts didn't feel as easy as they did the other day when I pulled 555lbs. Today was still a really good work out and I'm better for it.
Warm Up
Foam Rolling.
Stretching.
Paused Squats - 135lbs/8 reps, 225lbs/6 reps.
Deadlifts - 405lbs/6 reps.
Power Phase
Deadlifts (no belt) - 7 sets/1 rep/485lbs.
*3 minutes rest after each set*
Pump Phase
Deadlifts (no belt) - 3 sets/3 reps/405lbs, 3 sets/4 reps/405lbs.
*3 minutes rest after each set*
Damn! I hate deadlifts! Every time they hurt. Not bad pain, good pain. I'm glad there was time this week to fit them in.
Snowdaddy
A Top 40 Weightlifting Blog
Thursday, May 31, 2012
Tuesday, May 29, 2012
Bench Press
Like the squats yesterday I decided to push myself to see what I gained from the rest.
Warm Up
Foam Rolling.
Stretching.
Dynamic Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/8 reps.
Power Phase
Bench Press - 2 sets/1 rep/365lbs, 1 set/1 rep/365lbs missed, 3 sets/1 rep/365lbs.
*4 minutes rest after each set*
Pump Phase
Bench Press - 5 sets/6 reps/245lbs, 1 set/7 reps/245lbs.
*2 minutes rest after each set*
Upper Back Work
One Arm Dumbbell Rows - 135lbs/6, 7, 8, 8 reps per arm.
*2 minutes rest after each set*
The Power Phase was definitely heavy today but it was my strongest bench workout to date. I missed my third set because I gave the weight "too much respect". My last set was the easiest of all the Power Phase sets because I worked my set up and moved the bar quickly. It's very easy to miss a lift even before lifting it off the rack.
Snowdaddy
Warm Up
Foam Rolling.
Stretching.
Dynamic Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/8 reps.
Power Phase
Bench Press - 2 sets/1 rep/365lbs, 1 set/1 rep/365lbs missed, 3 sets/1 rep/365lbs.
*4 minutes rest after each set*
Pump Phase
Bench Press - 5 sets/6 reps/245lbs, 1 set/7 reps/245lbs.
*2 minutes rest after each set*
Upper Back Work
One Arm Dumbbell Rows - 135lbs/6, 7, 8, 8 reps per arm.
*2 minutes rest after each set*
The Power Phase was definitely heavy today but it was my strongest bench workout to date. I missed my third set because I gave the weight "too much respect". My last set was the easiest of all the Power Phase sets because I worked my set up and moved the bar quickly. It's very easy to miss a lift even before lifting it off the rack.
Snowdaddy
Monday, May 28, 2012
The Rest Is OVER!!!
I took last week off work for several reasons so it seemed like a good time to let my body heal up. If today was any indication of what my numbers will be like after this break, YIKES!!!
Warm Up
Foam Rolling.
Extensive Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps.
Power Phase
Squats (belt only) - 5 sets/1 rep/425lbs.
*4 minutes rest after each set*
Pump Phase
Squats (raw, no belt) - 6 sets/3 reps/315lbs.
*2 minutes rest after each set*
Tonnes on hip drive out of the hole on the Power Phase. In fact the weight didn't even feel heavy until it got to my sticking point. But then, it just slowed down a bit. A really good point to start from again after a well deserved break.
Snowdaddy
Warm Up
Foam Rolling.
Extensive Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps.
Power Phase
Squats (belt only) - 5 sets/1 rep/425lbs.
*4 minutes rest after each set*
Pump Phase
Squats (raw, no belt) - 6 sets/3 reps/315lbs.
*2 minutes rest after each set*
Tonnes on hip drive out of the hole on the Power Phase. In fact the weight didn't even feel heavy until it got to my sticking point. But then, it just slowed down a bit. A really good point to start from again after a well deserved break.
Snowdaddy
Friday, May 18, 2012
Deadlifts
Again I managed to get some time at work to hit the gym. I really like doing deadlifts at our gym at work. There is a large amount of open floor space which I find helps when pulling.
Warm Up
Paused Squats - 135lbs/6 reps, 205lbs/6 reps.
Stretching.
Deadlifts - 315lbs/6 reps.
Power Phase
Raw Deadlifts (no belt) - 3 sets/1 rep/485lbs, 2 sets/1 rep/555lbs (belt on second set), 1 set/1rep/485lbs.
*3 to 5 minutes rest after each set*
Pump Phase
Raw Deadlifts (no belt) - 6 sets/6 reps/315lbs.
*3 minutes rest after each set*
Strength is up in all lifts. 555lbs equals my best competition deadlift with a belt. 2 singles last night one with and one with out. All the deadlifts felt controlled and somewhat easy (being relative)
Snowdaddy
Warm Up
Paused Squats - 135lbs/6 reps, 205lbs/6 reps.
Stretching.
Deadlifts - 315lbs/6 reps.
Power Phase
Raw Deadlifts (no belt) - 3 sets/1 rep/485lbs, 2 sets/1 rep/555lbs (belt on second set), 1 set/1rep/485lbs.
*3 to 5 minutes rest after each set*
Pump Phase
Raw Deadlifts (no belt) - 6 sets/6 reps/315lbs.
*3 minutes rest after each set*
Strength is up in all lifts. 555lbs equals my best competition deadlift with a belt. 2 singles last night one with and one with out. All the deadlifts felt controlled and somewhat easy (being relative)
Snowdaddy
Tuesday, May 15, 2012
Bench Press
It keeps getting better. Another day of solid lifting.
Warm Up
Dynamic Push Ups - 2 sets/16 reps.
Foam Rolling.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.
Power Phase
Bench Press (wrist wraps) - 5 sets/1 rep/360lbs.
*3 to 5 minutes rest between sets*
Pump Phase
Bench Press - 6 sets/6 reps/245lbs.
*3 to 5 minutes rest between sets*
Upper Back Work
One Arm Dumbbell Rows - 3 sets/7 reps per side/135lbs, 1 set/8 reps per side/135lbs.
A really good sticking point on the first set of the Power Phase that I managed to cure by the 3rd set. Now I better get ready for work.
Snowdaddy
Warm Up
Dynamic Push Ups - 2 sets/16 reps.
Foam Rolling.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.
Power Phase
Bench Press (wrist wraps) - 5 sets/1 rep/360lbs.
*3 to 5 minutes rest between sets*
Pump Phase
Bench Press - 6 sets/6 reps/245lbs.
*3 to 5 minutes rest between sets*
Upper Back Work
One Arm Dumbbell Rows - 3 sets/7 reps per side/135lbs, 1 set/8 reps per side/135lbs.
A really good sticking point on the first set of the Power Phase that I managed to cure by the 3rd set. Now I better get ready for work.
Snowdaddy
Monday, May 14, 2012
Squats
Working nights this week so I'm into the SANCTUM in the mornings for some phenomenal work outs. Last week was kind of a drag. I was busy and didn't get a chance to deadlift or do shoulders. Today my squats didn't disappoint.
Warm Up
Foam Rolling.
Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps.
Power Phase
Squats - 405lbs/1 rep (no belt, no wraps), 455lbs/1 rep (belt and wraps), 515lbs/1 rep (belt, wraps with knee sleeves), 3 sets/1 rep/415lbs (belt and knee sleeves, no wraps).
*didn't time rest between sets*
Pump Phase
Squats (raw) - 6 sets/5 reps/225lbs.
*2 to 3 minutes rest between sets*
I wore the knee sleeves to keep the wraps from coming undone. A trick I seem them do on the WSM. I don't think they added much if anything to the total lift. I'm really pleased with my strength gains thus far. I reviewed my blog last year this time I wasn't any where near the lbs I'm putting up now. Tomorrow is Bench Press. Let the fun begin.
Snowdaddy
Warm Up
Foam Rolling.
Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps.
Power Phase
Squats - 405lbs/1 rep (no belt, no wraps), 455lbs/1 rep (belt and wraps), 515lbs/1 rep (belt, wraps with knee sleeves), 3 sets/1 rep/415lbs (belt and knee sleeves, no wraps).
*didn't time rest between sets*
Pump Phase
Squats (raw) - 6 sets/5 reps/225lbs.
*2 to 3 minutes rest between sets*
I wore the knee sleeves to keep the wraps from coming undone. A trick I seem them do on the WSM. I don't think they added much if anything to the total lift. I'm really pleased with my strength gains thus far. I reviewed my blog last year this time I wasn't any where near the lbs I'm putting up now. Tomorrow is Bench Press. Let the fun begin.
Snowdaddy
Monday, May 07, 2012
Bench Press
Really felt thick and strong tonight. Muscles felt pumped even before starting the work out.
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/355lbs, 1 set/1 rep/365lbs.
*3 minutes rest after each set*
Pump Phase
Bench Press - 1 set/7 reps/285lbs, 5 sets/6 reps/285lbs.
*3 minutes rest after each set*
Upper Back Work
Bent Over Dumbbell Rows - 4 sets/7 reps per side/135lbs.
*3 minutes rest after each set*
What a grind em up work out. For the first time I almost hit failure on my Pump Phase. The last two reps of the last two sets took a lot of concentration but I gutted them out. Amazing work out! I made sure my last set of 355lbs was really paused but I'm afraid the 365lbs was for show, touch and go.
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/355lbs, 1 set/1 rep/365lbs.
*3 minutes rest after each set*
Pump Phase
Bench Press - 1 set/7 reps/285lbs, 5 sets/6 reps/285lbs.
*3 minutes rest after each set*
Upper Back Work
Bent Over Dumbbell Rows - 4 sets/7 reps per side/135lbs.
*3 minutes rest after each set*
What a grind em up work out. For the first time I almost hit failure on my Pump Phase. The last two reps of the last two sets took a lot of concentration but I gutted them out. Amazing work out! I made sure my last set of 355lbs was really paused but I'm afraid the 365lbs was for show, touch and go.
Snowdaddy
Sunday, May 06, 2012
Squats
I wasn't going to lift tonight but once again I dragged my ass out to the SANCTUM and had one of my best squat work outs so far. I'm so glad I have a gym in my garage because I wouldn't have lifted otherwise.
Warm Up
Foam Rolling - Upper / Lower Back, Hamstrings, Quads, Calves.
Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/6 reps.
Power Phase
Squats - 5 sets/1 rep/415lbs, 1 set/1 rep/435lbs.
*3+ minutes rest after each set*
Pump Phase
Squats - 6 sets/5 reps/275lbs.
*3+ minutes rest after each set*
A really long drawn out work out. The Pump Phase reps were mostly grinded out. My side started to bother me after the first Pump Phase set so I belted up and continued. The first two sets of the Power Phase were with out a belt. Good stuff. As usual all my reps were below parallel and paused at the top. Competition grade. Another one in the books.
Snowdaddy
Warm Up
Foam Rolling - Upper / Lower Back, Hamstrings, Quads, Calves.
Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/6 reps.
Power Phase
Squats - 5 sets/1 rep/415lbs, 1 set/1 rep/435lbs.
*3+ minutes rest after each set*
Pump Phase
Squats - 6 sets/5 reps/275lbs.
*3+ minutes rest after each set*
A really long drawn out work out. The Pump Phase reps were mostly grinded out. My side started to bother me after the first Pump Phase set so I belted up and continued. The first two sets of the Power Phase were with out a belt. Good stuff. As usual all my reps were below parallel and paused at the top. Competition grade. Another one in the books.
Snowdaddy
Thursday, May 03, 2012
Shoulders
Finally able to hit shoulders this week. I feel that doing the seated presses is really helping my bench press. That said, I better keep doing them.
Warm Up
Seated Shoulder Press - bar/12 reps, 135lbs/12 reps.
Stretching.
Power Phase
Seated Shoulder Press - 7 sets/1 rep/245lbs.
*3 minutes rest after each set*
Pump Phase
Seated Shoulder Press - 6 sets/6 reps/175lbs.
*3 minutes rest after each set*
Core Work
Stability Ball Sit Ups - 50, 40, 20, 20 reps.
Between Power and Pump phase of the work out I went out into my yard to press the big log again. No problem! It's size and shape makes it a bit awkward bit I have no problem pressing it over head. I got my scale out and it weighs in at 143lbs. No too bad considering it doesn't have any handles.
Snowdaddy
Warm Up
Seated Shoulder Press - bar/12 reps, 135lbs/12 reps.
Stretching.
Power Phase
Seated Shoulder Press - 7 sets/1 rep/245lbs.
*3 minutes rest after each set*
Pump Phase
Seated Shoulder Press - 6 sets/6 reps/175lbs.
*3 minutes rest after each set*
Core Work
Stability Ball Sit Ups - 50, 40, 20, 20 reps.
Between Power and Pump phase of the work out I went out into my yard to press the big log again. No problem! It's size and shape makes it a bit awkward bit I have no problem pressing it over head. I got my scale out and it weighs in at 143lbs. No too bad considering it doesn't have any handles.
Snowdaddy
Deadlifts
A little slow last night at work so I managed to get in a work out.
Warm Up
Paused Squats - 115lbs/6 reps, 165lbs/6 reps.
Stretching.
Deadlifts - 315lbs/8 reps.
Power Phase
Deadlifts (no belt) - 6 sets/1 rep/485lbs.
*3 minutes rest after each set*
Pump Phase
Deadlifts (no belt) - 3 sets/5 reps/315lbs, 2 sets/4 reps/315lbs, 1 set/6 reps/315lbs.
* 3 minutes rest after each set*
A good solid work out. My side is feeling better and I'm learning how to stay more "upright" when starting to pull. It's making the lift much easier. After deadlifts I wanted to do some foam rolling. With out a foam roller at work my only other option was to use a hard rubber medicine ball. Damn did it ever hurt but my back feels great now. I'll have to try it with mine in the SANCTUM.
Snowdaddy
Warm Up
Paused Squats - 115lbs/6 reps, 165lbs/6 reps.
Stretching.
Deadlifts - 315lbs/8 reps.
Power Phase
Deadlifts (no belt) - 6 sets/1 rep/485lbs.
*3 minutes rest after each set*
Pump Phase
Deadlifts (no belt) - 3 sets/5 reps/315lbs, 2 sets/4 reps/315lbs, 1 set/6 reps/315lbs.
* 3 minutes rest after each set*
A good solid work out. My side is feeling better and I'm learning how to stay more "upright" when starting to pull. It's making the lift much easier. After deadlifts I wanted to do some foam rolling. With out a foam roller at work my only other option was to use a hard rubber medicine ball. Damn did it ever hurt but my back feels great now. I'll have to try it with mine in the SANCTUM.
Snowdaddy
Tuesday, May 01, 2012
Bench Press
Bench Press today seemed a bit harder than usual. But then again, it was heavier.
Warm Up
Dynamic Push Ups - 16, 12 reps.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.
Power Phase
Bench Press - 7 sets/1 rep/355lbs.
*3 minutes rest between sets*
Pump Phase
Bench Press - 6 sets/6 reps/285lbs.
*3 minutes rest after each set*
Upper Back Work
Bent Over Dumbbell Rows - 3 sets/6 reps per side/135lbs.
No straps, no wraps, no hand offs. Just me. My fore arms are really taking a beating and are quite sore right now. Tomorrow I'm off. Thursday Deadlifts.
Snowdaddy
Warm Up
Dynamic Push Ups - 16, 12 reps.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.
Power Phase
Bench Press - 7 sets/1 rep/355lbs.
*3 minutes rest between sets*
Pump Phase
Bench Press - 6 sets/6 reps/285lbs.
*3 minutes rest after each set*
Upper Back Work
Bent Over Dumbbell Rows - 3 sets/6 reps per side/135lbs.
No straps, no wraps, no hand offs. Just me. My fore arms are really taking a beating and are quite sore right now. Tomorrow I'm off. Thursday Deadlifts.
Snowdaddy
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