Extra Fun

I had to go into the Powerhouse (the strength club in which I am the President) for some business. While there I decided to hit some extra work.

*Alternate the following*
Lat Pull Downs (rear neck) - 5 sets/6 reps/150lbs.
Lat Pull Downs (to chest) - 5 sets/6 reps/150lbs.
Standing Calf Raises - 5 sets/16 reps/225lbs.

The Lat Pull Downs felt very rewarding. Hitting the little muscles I don't normally exercise and getting a good stretch. The Calf Raises were almost to failure. It only took about 15 mintes but I'm glad I did it.

Snowdaddy

Shoulders

This week I managed to get all four work outs complete. Next week I should have no problem doing the same.

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

Power Phase
Seated Shoulder Press - 225lbs/2, 2, 3, 3 reps, 245lbs/1, 2, 3 reps.
*3 minutes rest between sets*

Pump Phase
*super set the following*
Seated Shoulder Press - 6 sets/6 reps/155lbs.
Dumbbell Side Laterals - 3 sets/12 reps/20lbs per dumbbell.
Alternating Dumbbell Curls - 3 sets/16 reps/ 35lbs per dumbbell.
*2 minutes rest after each group*

Really quick work out. I didn't have much time but it's good I got it done. Now it's time for work.

Snowdaddy

Deadlift

Didn't do traditional Doug Hepburn routine today. I trained with a friend of mine who isn't following any kind of formal program. Really good work out and I managed a PB.

Warm Up
Stretching.
Lat Pull Downs - Light weight, lots of reps.

Conventional Deadlifts - 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/6 reps/315lbs.
Rack Pulls - 315lbs/6 reps, 405lbs/3 reps, 495lbs/2 reps, 585lbs/2 reps, 675lbs/1 rep, 765lbs/1 rep.

675lbs went up with out a problem. I decided to go for it and went up to 765lbs. I wasn't completely happy with my lock out but it did go up. My hands hurt like hell after but right now I feel great. Tomorrow Shoulders.

Snowdaddy

Bench Press

A really demanding work out. Both on endurance and on my technique. As I get fatigues my form fall apart. Today was all about keeping form when fatigued.

Warm Up
Dynamic Push Ups - 2 sets/12 reps.
Stretching.

Power Phase
Bench Press - 1 set/1 rep/335lbs, 5 sets/2 reps/335lbs.
*3 minutes rest between sets*

Pump Phase
Bench Press - 6 sets/5 reps/275lbs.
*2 minutes rest between sets*

Upper Back Work
Bent Over Dumbbell Rows - 1 sets/8 reps per side/135lbs, 3 sets/5 reps/145lbs.
*2 minutes rest between sets*

Triceps Work
OH Plate Ext - 4 sets/12 reps/45lbs.

The first rep of the Power Phase sets went up easy enough. It was the second set where my elbows started to flair and things got ugly. I added weight to my big dumbbell to make it 145lbs, fun stuff. The OH Plate Ext was all about stretching out the upper body and triceps.

Snowdaddy

Squats

Another great squat work out. Wearing looser knee sleeves today than last week and I still grinded through the Power Phase.

Warm Up
Stretching.
Foam Rolling.
Squats - 135lbs/12 reps, 225lbs/10 reps, 315lbs/6 reps.

Power Phase
Squats (with loose knee sleeves) - 6 sets/1 rep/440lbs.
*5 minutes rest between sets*

Pump Phase
Squats (with same knee sleeves) - 6 sets/3 reps/315lbs.
*2 minutes between sets*

The Good Mornings felt good lately but it's time to get back to the written work out. Tomorrow I've got some business to take care of and might not have time to lift but I guess I'll see.

Here is a video of last week's squats

18 June 2012 Squats

Snowdaddy

Bench Press

Tough one tonight. Spent 90% of my day driving. Sitting on my butt is not very good for getting ready to lift. Today's numbers are still lacking the power of a few weeks ago but... I am trying.

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

Power Phase
Bench Press - 6 sets/1 rep/350lbs (really bad sticking point).
*3 minutes rest between sets*

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

Upper Back Work
High Bent Over Rows - 3 sets/12 reps/135lbs, 3 sets/12 reps/185lbs.

Right now I'm barely conscious. Time for a post work out drink, shower, watch a movie, then off to bed.

Snowdaddy

Squats

Working out after work today. I had a really good time of it. On the week end I found some "Tensor" knee sleeves at a second hand shop, practically brand new. I wore them today.

Warm Up
Stretching.
Squats - 135lbs/12 reps, 225lbs/8 reps, 315lbs/6 reps.

Power Phase
Squats (with belt and knee sleeves) - 5 sets/1 rep/440lbs.
*4 minutes rest after each set*

Pump Phase
Good Mornings - 4 sets/7 reps/225lbs, 2 sets/6 reps/225lbs.
*2 minutes rest after each set*

I didn't have unlimited time to work out so today was short and sweet and heavy.

Snowdaddy

Shoulders

Shame on me... It's been a while since doing shoulder presses. My last shoulder day I said, "I feel that doing the seated presses is really helping my bench press. That said, I better keep doing them". Maybe that's the reason my bench press has been lacking lately.

Warm Up
Stretching.
Seated Shoulder Press - bar/12 reps, 95lbs/12 reps, 135lbs/12 reps.

Power Phase
Seated Shoulder Press - 3 sets/1 rep/225lbs, 5 sets/1 rep/255lbs.
*3 minutes rest after each set*

Pump Phase
Seated Shoulder Press - 3 sets/7 reps/175lbs, 2 sets/6 reps/175lbs, 1 set/8 reps/175lbs.
*3 minutes rest after each set*

Extra Stuff
Dumbbell Side Laterals (rear delts) - 4 sets/12 reps/20lbs.
That was my strongest shoulder work out to date. Shoulders are really pumped right now. I thought my hand would bother my training today but it didn't. Everything seems to be back to abnormal.

Snowdaddy

Core Work

I guess I strained my right hand during Bench Press on Tuesday. I noticed pain in my hand while attempting to twist off the top of the milk jug. Today it isn't any better. Although today was Deadlifts I decided not to take any chances and opted for core work instead.

Core Work
*super set the following*
Stability Ball Sit Ups - 5 sets/25 reps.
Ab Sling Knee Ups - 4 sets/15 reps.

Stretching.
Foam Rolling.

I watched Nacho Libre while working out. Really relaxing work out hitting a much needed area. If my hand is the same tomorrow I won't be doing shoulder presses. I think I may go for a walk instead.

Snowdaddy

Bench Press

I have no idea where my awesome bench press went to. Today was a bit better but still not the same pressing power that I had a few weeks ago. I did however punish myself with the weight I could handle.

Warm Up
Stretching.
Foam Rolling
Dynamic Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/8 reps.

Power Phase
Bench Press - 9 sets/1 rep/340lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press - 3 sets/7 reps/245lbs, 3 sets/6 reps/245lbs.
*3 minutes rest after each set*

Upper Back Work
Dumbbell Rows - 135lbs/6, 8, 8, 8, 8 reps.
*3 minutes rest after each set*

Over Head Plate Ext - 3 sets/12 reps/45lbs.

Right now I'm enjoying a huge pump and my post work out drink. I started late today so now I gotta get ready for work.

Snowdaddy

Squats

Back to some what normal training this week. It's the beginning of the week and it's time for some squats.

Warm Up
Stretching.
Foam Rolling.
Squats - 135lbs/10 reps, 225lbs/8 reps/315lbs/4 reps.

Power Phase
Squats (with belt only) - 6 sets/1 rep/425lbs.
*4 minutes rest after each set*

Pump Phase
Good Mornings - 6 sets/6 reps/225lbs.
*3 minutes rest after each set*

A really good work out. The power phase is doing what it's supposed to... get me used to the heavier weights. If I grind the weights it's always hard and slow coming up. If I drop into the hole then hit the switch it's quicker coming up. I know it only makes sense but when you've got near maximal weights on your back you don't always remember.

Snowdaddy

Squats... again

Went to the Powerhouse today to train the high school kids but they had tests and didn't attend. Oh well, lets train. My legs were stiff from Wednesday's squats so I decided to stretch our my legs again with a few squats.

Squats - 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs, 5 sets/4 reps/315lbs.

Standing Calf Machine - 4 sets/16 reps/175lbs.

Spend long rest periods talking with my buddy about almost every topic, but mostly lifting. I found a weak point. My calfs are pathetically weak. Something I need to work on.

Snowdaddy

Bench Press

I knew going to the well once too often would eventually lead to failure. Not really failure, that's a poor choice of words. More like not a success.

Warm Up
Foam Rolling.
Stretching.
Dynamic Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps.

Power Phase
Bench Press - 365lbs miss, felt extremely heavy. 6 sets/3 reps/315lbs.
*5 minutes rest between sets*

Pump Phase
*super set the following*
Flat Bench Dumbbell Flys - 4 sets/10 reps/40, 45, 50, 55lbs.
Lying Dumbbell Triceps Ext - 4 sets/8 reps/40, 45, 50, 55lbs.
Band Lat Press Downs - 4 sets/12 reps/grey band.
*5 minutes rest between super sets*

First time doing doing bodybuilding type movements and higher reps. I was still able to keep the Hepburn spirit about the training with a Power and Pump Phase. Right now my pecs are really pumped. All Bench Press reps were paused top, chest, and at lock out. The flys were light but I kept the movement slow to stretch on the eccentric portion of the movement and dynamic on the contraction. Nice way to switch up training a bit.

Snowdaddy

Squats

I finally dragged my sorry ass out to the SANCTUM for some squats. I don't know where the motivation has gone. Last week I was ready to do battle. This week I'd rather sit on the couch and watch a movie. Let's see what tomorrow will bring eh?

Warm Up
Foam Rolling (on a medicine ball).
Stretching.
Squats - 135lbs/10 reps, 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps, 315lbs/2 reps.

Power Phase
Squats (with belt) - 5 sets/1 rep/425lbs.
*lots of rest*

Pump Phase
Good Mornings - 4 sets/6 reps/225lbs.
*again lots of rest between sets*

Core Work
Stability Ball Sit Ups - 20, 25, 30, 25 reps.

A solid work out even though I didn't have my usual rage (sort of). The Power Phase felt good and strong. 425lbs (192.5kg) will be an easy opener next meet. The Good Mornings felt great! I can really feel the tightness though my posterior chain. I think I'll add these for a little while. Bench tomorrow if all is well.

Snowdaddy

Motivation

Motivation, or should I say a lack of. I'm on duty this week and Sunday was difficult having to go into work three times. I managed to gain another three hours of sleep today and now I feel much better. Maybe tomorrow I'll be ready to lift.
I think I may play with some of my toys and mix up training a bit.

Snowdaddy