On Thursday the 14 Wing Powerhouse received it's new power rack. At 1000hrs the club vice president and myself assembled the rack and of course, broke it in. Here's how squats went.
New Rack Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, (put on belt) 405lbs/2 reps, (belt and knee wraps) 495lbs/1 rep.
I'm pleased with the 495lbs. It was the easiest knee wrap squat I've done at that weight. The strength is going up.
Today was shoulder press.
Warm Ups
Stretching.
Shoulder Rotations and Mobility.
Seated Shoulder Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/4 reps.
Power Phase
Seated Shoulder Press - 6 sets/1 rep/250lbs.
*3 minutes rest after each set*
Pump Phase
Seated Shoulder Press - 6 sets/6 reps/175lbs.
*2 minutes rest after each set*
Deltoid Work
Dumbbell Side Laterals - 3 sets/12 reps/20lbs each.
Core Work
Ab Sling Knee Ups - 4 sets/12 reps.
A great work out. My shoulders are pumped and I'm enjoying my post work out drink. I'm sure my shoulders are enjoying it as well.
Snowdaddy
A Top 40 Weightlifting Blog
Friday, July 27, 2012
Tuesday, July 24, 2012
Bench Press
Much better work out than last week. Today I started lighter and worked the techneque before going up in weight. But first I did Deadlifts on Monday. I was called into work early Monday morning (0230hrs) and didn't get to bed until 0530hrs. I slept until 1130hrs before going out to lift. I did manage a good lift but it certainly wasn't a full work out.
Monday Deadlifts
Warm Up
Stretching.
Foam Rolling.
Paused Squats - 2 sets/6 reps/135lbs.
Deadlifts - 405lbs/4 reps.
Power Phase
Deadlifts (raw, no belt) - 495lbs/2 reps, 495lbs two more singles.
At this point I called it quits.
Here's today's damage
Warm Up
Stretching.
Foam Rolling.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps, 315lbs/2 reps.
Power Phase
Bench Press - 3 sets/1 rep/335lbs, 3 sets/1 rep/345lbs
*3 minutes rest after each set*
Pump Phase
Bench Press - 5 sets/5 reps/276lbs, 1 set/6 reps/275lbs.
*2 minutes rest after each set*
Core Work
Stability Ball Sit Ups - 4 sets/25 reps.
Lat Work
Straight Arm Push Downs - 2 sets/12 reps/25kg, 2 sets/12 reps/30kg.
Triceps Work
Lying Dumbbell Extensions - 3 sets/12 reps/35lbs dumbbells.
Like I said, a really good work out. Not my strongest but I certainly hit it. Core work today was much needed. It's been a while and I'm starting to feel the weak core in my back. Tomorrow is a break, Thursday I'll be squating.
Snowdaddy
Monday Deadlifts
Warm Up
Stretching.
Foam Rolling.
Paused Squats - 2 sets/6 reps/135lbs.
Deadlifts - 405lbs/4 reps.
Power Phase
Deadlifts (raw, no belt) - 495lbs/2 reps, 495lbs two more singles.
At this point I called it quits.
Here's today's damage
Warm Up
Stretching.
Foam Rolling.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps, 315lbs/2 reps.
Power Phase
Bench Press - 3 sets/1 rep/335lbs, 3 sets/1 rep/345lbs
*3 minutes rest after each set*
Pump Phase
Bench Press - 5 sets/5 reps/276lbs, 1 set/6 reps/275lbs.
*2 minutes rest after each set*
Core Work
Stability Ball Sit Ups - 4 sets/25 reps.
Lat Work
Straight Arm Push Downs - 2 sets/12 reps/25kg, 2 sets/12 reps/30kg.
Triceps Work
Lying Dumbbell Extensions - 3 sets/12 reps/35lbs dumbbells.
Like I said, a really good work out. Not my strongest but I certainly hit it. Core work today was much needed. It's been a while and I'm starting to feel the weak core in my back. Tomorrow is a break, Thursday I'll be squating.
Snowdaddy
Saturday, July 21, 2012
You Might Be A Powerlifter If...
I borrowed this from another web site because it's funny and true.
You might be a powerlifter if…
• You check squat depth when using the john.
• You think baby powder on your thighs and chalk on your hands looks cool.
• You psych up before lifting your laundry basket off the floor.
• Most people in the gym don’t like you.
• You are NOT at a powerlifting gym when during your leg routine, you have all the 45’s in the gym on your own bar and a bunch of guys are watching you waiting for you to share.
• You dismount the toilet like doing box squats (to perfect that explosive power).
• You can’t count above 5 but can multiply by 45 in your head.
• When the word “gear” refers to squat suits, bench shirts, wraps, belts, suit slippers, salts and chalk, not STEROIDS.
• When the amount of weight you lift is more important than how cleanly shaven your legs are or how dark your tan is.
• When the gym owner kicks you out for bending yet another bar while squatting.
• You think a 16 oz. steak is a snack to have between meals.
• It takes 5 seconds for your spirit to re-enter your body after deadlifting.
• You think that creatine is a food group.
• You have baby powder in your gym bag.
• You take your weight belt off in between sets or while going to the water fountain or restroom.
• You develop “white lung” from the chalk and baby powder.
• You use the handicap stall at a public restroom for the use of the handrails on leg day.
• You are annoyed by someone using the power rack for curls, even when the gym is empty.
• The greeting “Good Morning” makes your hamstrings and lower back ache.
• You think of helping your neighbors move their piano as “a set”.
• You drop something, and go into a sumo stance to pick it up.
• You get accused by bodybuilders of taking steroids because you’re stronger than they are.
• You have ever used a Home Depot card to purchase “training equipment”.
You might be a powerlifter if…
• You check squat depth when using the john.
• You think baby powder on your thighs and chalk on your hands looks cool.
• You psych up before lifting your laundry basket off the floor.
• Most people in the gym don’t like you.
• You are NOT at a powerlifting gym when during your leg routine, you have all the 45’s in the gym on your own bar and a bunch of guys are watching you waiting for you to share.
• You dismount the toilet like doing box squats (to perfect that explosive power).
• You can’t count above 5 but can multiply by 45 in your head.
• When the word “gear” refers to squat suits, bench shirts, wraps, belts, suit slippers, salts and chalk, not STEROIDS.
• When the amount of weight you lift is more important than how cleanly shaven your legs are or how dark your tan is.
• When the gym owner kicks you out for bending yet another bar while squatting.
• You think a 16 oz. steak is a snack to have between meals.
• It takes 5 seconds for your spirit to re-enter your body after deadlifting.
• You think that creatine is a food group.
• You have baby powder in your gym bag.
• You take your weight belt off in between sets or while going to the water fountain or restroom.
• You develop “white lung” from the chalk and baby powder.
• You use the handicap stall at a public restroom for the use of the handrails on leg day.
• You are annoyed by someone using the power rack for curls, even when the gym is empty.
• The greeting “Good Morning” makes your hamstrings and lower back ache.
• You think of helping your neighbors move their piano as “a set”.
• You drop something, and go into a sumo stance to pick it up.
• You get accused by bodybuilders of taking steroids because you’re stronger than they are.
• You have ever used a Home Depot card to purchase “training equipment”.
Friday, July 20, 2012
Shoulders
Even after a day of paddling a cannoe with my kids I still had the energy to give a decent effort towards shoulders this evening.
Warm Up
Stretching.
Shoulder Mobility / Rotations/
Seated Shoulder Press - 135lbs/12 reps, 135lbs/12 reps.
Power Phase
Seated Shoulder Press - 3 sets/1 rep/245lbs, 3 sets/1 rep/255lbs, 2 sets/1 rep/265lbs.
*3 minutes rest after each set*
Pump Phase
Seated Shoulder Press - 5 sets/6 reps/165lbs, 1 set/7 reps/165lbs.
*2 minutes rest after each set*
More Shoulders
Dumbbell Side Laterals - 3 sets/12 reps/20lbs, 2 sets/12 reps/30lbs.
Dumbbell Hammer Curls - 2 sets/16 reps/35lbs.
A really good work out. I noticed some wrist weakness while pressing 255 and 265lbs so I put on my wrist wraps. Something to work on. Tomorrow is off and Deadlifts on Sunday or Monday.
Snowdaddy
Warm Up
Stretching.
Shoulder Mobility / Rotations/
Seated Shoulder Press - 135lbs/12 reps, 135lbs/12 reps.
Power Phase
Seated Shoulder Press - 3 sets/1 rep/245lbs, 3 sets/1 rep/255lbs, 2 sets/1 rep/265lbs.
*3 minutes rest after each set*
Pump Phase
Seated Shoulder Press - 5 sets/6 reps/165lbs, 1 set/7 reps/165lbs.
*2 minutes rest after each set*
More Shoulders
Dumbbell Side Laterals - 3 sets/12 reps/20lbs, 2 sets/12 reps/30lbs.
Dumbbell Hammer Curls - 2 sets/16 reps/35lbs.
A really good work out. I noticed some wrist weakness while pressing 255 and 265lbs so I put on my wrist wraps. Something to work on. Tomorrow is off and Deadlifts on Sunday or Monday.
Snowdaddy
Thursday, July 19, 2012
Squats
Yesterday I was feeling fatuged and couldn't (didn't want to) finish my work out. Today was a different story. Squats felt great and strong.
Warm Up
Stretching.
Foam Rolling.
Squats - 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps.
Power Phase
Squats (no belt) - 3 sets/1 rep/405lbs, 410lbs, 415lbs.
Squats (with belt) - 3 sets/1 rep/420lbs, 425lbs, 440lbs.
*4 minutes rest after each set*
Pump Phase
Squats (no belt) - 4 sets/4 reps/315lbs, 2 sets/3 reps/315lbs.
*2 minutes rest after each set*
Even after all this time I'm still learning. Since last week I've been picking a point on the floor about 15 feet in front of me. Instead of looking all over the place doing this helps me focus my concentration and ultimately aids in the lift. Where I really notice it is during the Pump Phase doing reps. I'm finding it much easier to squat the weight while focused on the point.
Snowdaddy
Warm Up
Stretching.
Foam Rolling.
Squats - 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps.
Power Phase
Squats (no belt) - 3 sets/1 rep/405lbs, 410lbs, 415lbs.
Squats (with belt) - 3 sets/1 rep/420lbs, 425lbs, 440lbs.
*4 minutes rest after each set*
Pump Phase
Squats (no belt) - 4 sets/4 reps/315lbs, 2 sets/3 reps/315lbs.
*2 minutes rest after each set*
Even after all this time I'm still learning. Since last week I've been picking a point on the floor about 15 feet in front of me. Instead of looking all over the place doing this helps me focus my concentration and ultimately aids in the lift. Where I really notice it is during the Pump Phase doing reps. I'm finding it much easier to squat the weight while focused on the point.
Snowdaddy
Wednesday, July 18, 2012
Not Quite There
Not very hot today but the humidity is insane. It rained this early morning. I managed to get through most of my work out but now I'm spent. Soaked right through everything.
Warm Up
Dynamic Push Ups - 2 sets/16 reps.
Stretching.
Foam Rolling.
Bench Press- 135lbs/12 reps, 225lbs/10 reps, 315lbs/3 reps.
Power Phase
Bench Press - 4 sets/1 rep/345lbs. I found these to be too much. Bouncing off my chest and a sticking point where I paused on almost every set.
Bench Press - 4 sets/1 rep/335lbs. Much better. Good pause on the chest and a smooth press to lock out. Competition reps.
*3 minutes rest after each set*
Pump Phase
Bench Press - 4 sets/5 reps/275lbs. Really good. Competition legal reps. By this time I'm almost spent.
Other Stuff
Dumbbell Rows - 3 sets/8 reps per side/105lbs.
Cable Presses - 3 sets/12 reps/35lbs.
At this point I'm fried. My clothes are soaked through. Time for a post work out drink and metally prepare myself for the next work out. Now time to take the kids fishing.
Snowdaddy
Warm Up
Dynamic Push Ups - 2 sets/16 reps.
Stretching.
Foam Rolling.
Bench Press- 135lbs/12 reps, 225lbs/10 reps, 315lbs/3 reps.
Power Phase
Bench Press - 4 sets/1 rep/345lbs. I found these to be too much. Bouncing off my chest and a sticking point where I paused on almost every set.
Bench Press - 4 sets/1 rep/335lbs. Much better. Good pause on the chest and a smooth press to lock out. Competition reps.
*3 minutes rest after each set*
Pump Phase
Bench Press - 4 sets/5 reps/275lbs. Really good. Competition legal reps. By this time I'm almost spent.
Other Stuff
Dumbbell Rows - 3 sets/8 reps per side/105lbs.
Cable Presses - 3 sets/12 reps/35lbs.
At this point I'm fried. My clothes are soaked through. Time for a post work out drink and metally prepare myself for the next work out. Now time to take the kids fishing.
Snowdaddy
Saturday, July 14, 2012
Squats
Life as of late is really getting in the way of my training. I brought my lifting gear to work last night and was lucky enough to get a few hours to bend a bar.
Warm Up
Stretching.
Squats - 135lbs/10 reps, 225lbs/10 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 4 sets/1 rep/405lbs, 2 sets/1 rep/425lbs.
*3 to 5 minutes rest between sets*
Pump Phase
Squats (no belt) - 3 sets/3 reps/315lbs, 3 sets/4 reps/315lbs.
*2 minutes rest between sets*
DAMN!!!! What a pump. I had trouble getting to sleep last night because of the twitching in my legs. Today isn't any different. This is an excellent oportunity to change the order of weekly lifts. Monday I'll start the week with deadlifts, bench press, squats, shoulder press. Let's see how it goes. The squats are getting easier and I'm handling the heavier weights better.
Snowdaddy
Warm Up
Stretching.
Squats - 135lbs/10 reps, 225lbs/10 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 4 sets/1 rep/405lbs, 2 sets/1 rep/425lbs.
*3 to 5 minutes rest between sets*
Pump Phase
Squats (no belt) - 3 sets/3 reps/315lbs, 3 sets/4 reps/315lbs.
*2 minutes rest between sets*
DAMN!!!! What a pump. I had trouble getting to sleep last night because of the twitching in my legs. Today isn't any different. This is an excellent oportunity to change the order of weekly lifts. Monday I'll start the week with deadlifts, bench press, squats, shoulder press. Let's see how it goes. The squats are getting easier and I'm handling the heavier weights better.
Snowdaddy
Wednesday, July 04, 2012
Bench Press
Good solid work out today. Not my stongest but I definetly worked my ass off.
Warm Up
Dynamic Push Ups - 2 sets/12 reps.
Stretching.
Bench Press - 135lbs/16 reps, 225lbs/10 reps.
Power Phase
Bench Press - 4 sets/1 rep/335lbs, 2 sets/1 rep/355lbs, 1 set/1 rep/355lbs miss, 2 sets/1 rep/355lbs.
*3 minutes rest after each set*
Pump Phase
Bench Press - 6 sets/5 reps/275lbs.
*2 minutes rest after each set*
Upper Back Work
Dumbbell Rows - 4 sets/6 reps per arm/145lbs.
*2 minutes rest after each set*
Triceps Work
Lying Dumbbell Extensions - 4 sets/12 reps/35lbs rep dumbbell.
Right now I can almost feel my upper body absorb my post work out drink. Good Stuff.
Snowdaddy
Warm Up
Dynamic Push Ups - 2 sets/12 reps.
Stretching.
Bench Press - 135lbs/16 reps, 225lbs/10 reps.
Power Phase
Bench Press - 4 sets/1 rep/335lbs, 2 sets/1 rep/355lbs, 1 set/1 rep/355lbs miss, 2 sets/1 rep/355lbs.
*3 minutes rest after each set*
Pump Phase
Bench Press - 6 sets/5 reps/275lbs.
*2 minutes rest after each set*
Upper Back Work
Dumbbell Rows - 4 sets/6 reps per arm/145lbs.
*2 minutes rest after each set*
Triceps Work
Lying Dumbbell Extensions - 4 sets/12 reps/35lbs rep dumbbell.
Right now I can almost feel my upper body absorb my post work out drink. Good Stuff.
Snowdaddy
Tuesday, July 03, 2012
Squats
Now that school is finished for another year I have a tight balance between family and training. I managed to train today, a day late.
Warm Up
Stretching.
Foam Rolling.
Squats - 135lbs/12 reps, 225lbs/10 reps, 315lbs/6 reps.
Power Phase
Squats (raw, no belt) - 6 sets/1 rep/405lbs.
*5 minutes rest after each set*
Pump Phase
Good Mornings - 6 sets/8 reps/225lbs.
*2 minutes rest after each set*
Core Work
Stability Ball Sit Ups - 25, 25, 25, 20, 20 reps.
My front hips were screaming during the last 2 sets of sit ups. The Good Mornings were dynamic and my hamstrings really felt it. The Squats were easy enough but I still managed to grind the first four sets. The last two sets were a bit faster and came up much better.
Snowdaddy
Warm Up
Stretching.
Foam Rolling.
Squats - 135lbs/12 reps, 225lbs/10 reps, 315lbs/6 reps.
Power Phase
Squats (raw, no belt) - 6 sets/1 rep/405lbs.
*5 minutes rest after each set*
Pump Phase
Good Mornings - 6 sets/8 reps/225lbs.
*2 minutes rest after each set*
Core Work
Stability Ball Sit Ups - 25, 25, 25, 20, 20 reps.
My front hips were screaming during the last 2 sets of sit ups. The Good Mornings were dynamic and my hamstrings really felt it. The Squats were easy enough but I still managed to grind the first four sets. The last two sets were a bit faster and came up much better.
Snowdaddy
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