Deadlifts

Motivation tonight was off the charts. I'm feeling big and full and strong. I feel like a FREAK!!! But this week has been busy and sleep has been erratic so my energy levels were rock bottom. Time to dig deep for some Deadlifts.
I decided to mimic the Titan Ram Bench Press work out from Monday and add some reverse bands to my deadlifts. Not bad. I'll try it a few times before dismissing it.

Warm Up
Light Stretching.
Paused Squats - 2 sets/6 reps/135lbs.
Deadlifts (raw no belt) - 315lbs/6 reps.

Power Phase
Deadlifts (raw no belt) - 5 sets/1 rep/475lbs.
*3 minutes rest between sets*

Pump Phase
Deadlifts (rev light bands) - 6 sets/3 reps/475lbs on bar (400lbs - 435lbs).
*ample rest between sets, I'm recked!*

The 475lbs Power Phase Deadlifts flew off the floor tonight. They did unfortunately get heavier but I still had lots of speed on the fifth single. I'll try the intermediate bands next time to see what the weight spread is like. I would prefer 405lbs - 475lbs.

Snowdaddy

Bench Press

I think I'm on to something. Tonight I tried my Titan Ram for the Pump Phase of training with the same weight as the Power Phase. WOW!!! I'm impressed!

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

Power Phase
Bench Press - 5 sets/1 rep/350lbs.
*4 minutes rest after each set*

Pump Phase
Bench Press (with Titan Ram) - 6 sets/3 reps/350lbs.
*2 minutes rest after each set*

Extra Stuff
OH Plate Extensions - 3 sets/12 reps/45lbs.
feeling a good stretch.

I think my fore arms have grown an inch from gripping the heavy weight for all sets. As I mentioned in the past the Ram really exagerates the dynamics of the bench press. I like it a lot.

Snowdaddy

Squats

Testing out my new Titan knee sleeves today. They didn't disappoint. Check it out.

Warm Up
Stretching.
Foam Rolling.
Stretching.
Squats (raw) - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps, 405lbs/1 rep.

Power Phase
Squats (knee sleeves and belt) - 5 sets/1 rep/455lbs.
*5 minutes rest after each set*

Pump Phase
Squats (knee sleeves, no belt) - 3 sets/5 reps/315lbs, 3 sets/4 reps/315lbs.
*3 minutes rest after each set*

Walk to the mail box and back to decompress.

A really good work out. All reps were competition legal as usual. I'm really pushing my limits and getting into numbers that are more suitable for my size. Still more to go. I'd like to be up near 495lbs in knee sleeves by the Eastern Canadians this November.

Snowdaddy

Bench Press

Driving course today finished several hours early so I spent this wonderful afternoon with the garage door open pressing on the bench.

Warm Up
Stretching.
Dynamic Push Ups - 2 sets/12 + 4 reps.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.

Power Phase
Bench Press - 6 sets/1 rep/345lbs.
*4 minutes rest after each set*

Pump Phase
Bench Press - 2 sets/6 reps/275lbs, 4 sets/5 reps/275lbs.
*3 minutes rest after each set*

Triceps Work
Lying Dumbbell Extensions (lbs per dumbbell) - 40lbs/12 reps, 50lbs/12 reps, 50lbs/12 reps.
OH Plate Extensions - 3 sets/12 reps/45lbs.
Plate Curls - 3 sets/12 reps/45lbs.

Another great work out!!! Now it's time to go to the hardware shop to find some stuff to repair my lat pull down cable. PS enjoying the pump right now.

Snowdaddy

Core Work

Sitting in the living room, watching a movie, time for some sit ups.

Core Work
Sit Ups - 10 sets/10 reps.

My abs are tight and I'm pleased that I did a bit of core work tonight. Oh ya, I also did some stretching.

Snowdaddy

Deadlift Picture

Deadlifts

Very busy at the end of last week so I didn't get a chance to work out shoulders. Start the week fresh with some Deadlifts.

Warm Up
Stretching.
Paused Squats - 2 sets/8 reps/135lbs.
Deadlifts - 315lbs/6 reps.

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

Pump Phase
Raw Deadlifts (no belt) - 6 sets/3 reps/405lbs.
*2 minutes rest after each set*

I started to do some lat pull downs after and to my surprise the cable broke on my second set. Should have recorded it. I may have been 10,000$ richer. :-)

Snowdaddy

Squats

Even though this week is one of the busiest I've had in a while. Work and family commitments I still found 2 hours today to train legs.

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

Power Phase
Squats - 405lbs/1 rep (belt only), 425lbs/1 rep (belt, knee sleeves), 445lbs/1 rep (belt, knee sleeves), 465lbs/1 rep (belt knee sleeves).
*ample rest, not timed*

Pump Phase
16 inch Box Squats (wide Stance) - 3 sets/4 reps/315lbs, 3 sets/6 reps/315lbs.
*short rest, not timed*

At this point I'm looking at my watch an saying, "OH CRAP!!!" Several things to do this evening and I'm running behind. I drank my post work out drink during the work out. It's shower, dressed, then get a move on. Great work out!!! 465lbs (210kg +) is a PB in thin knee sleeves.

Snowdaddy

Bench Press (RAM)

I couldn't wait. I was going to do bench press on Tuesday night but I was bored to tears. Also I wanted to try out my new toy. The Titan RAM.

Warm Up
Stretching
Dynamic Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps.

Power Phase
Bench Press - 3 sets/1 rep/345lbs. All these were raw and went up much easier than the last few weeks. Time to bring out the RAM.
Bench Press (RAM) - 345lbs/3 reps, 365lbs/2 reps, 405lbs/1 rep (missed 2nd rep).
*3 minutes rest between sets*

Pump Phase
Bench Press - 3 sets/5 reps/275lbs.
*2 minutes rest after each set*

By this time it's 2130hrs and I've got to work tomorrow morning. The first rep of 405lbs went up so easy it felt like a second. I guess it surprised me how easy it went up that it threw me off a bit and I missed my lift. I can really see how this works. You're holding +1RM in your hands raw so it over loads the CNS. All weights after will feel light. Also I noticed how it compliments the dynamic part of the lift off the chest. Sweet! It's not something I really want to get used to using. Just a toy to play with.

Snowdaddy

Core Work

Last day of leave before work tomorrow So today was some what busy. I had a short amount of time to work out so I hit my most under worked body part. My Core.

Warm Up
Stretching.

Core Work
*alternate the following*
Ab Sling Knee Ups - 12, 12, 12, 12, 12 reps.
Stability Ball Sit Ups - 20, 20, 25, 25, 25 reps.

Went for a quick walk with my youngest after the first two sets. It started to rain so we had to hurry back. After the work out I had to take it easy for a bit. My abdominals kept cramping up. Tomorrow I'll be busy with the kids but I'll be able to bench on Tuesday.
I'm really excited about benching. I just received a Titan RAM in the mail and I can't wait to try it out.

Snowdaddy

Sled Pulls

One of the fun toys I have in my garage gym is a pulling sled. I have used the sled minimal times but I really would like to use it more. If my schedule can manage it I would like to add sled pulls as an extra training day as a support / cardio exercise. With today's heat and humidity it definitely was cardio.

Set 1
forward pull 300ft, backward pull 150ft, forward pull 150ft.
60lbs, ~5 minutes.

Set 2
forward pull 300ft, backward pull 150ft, forward pull 150ft.
95lbs, ~5 minutes.

Set 3
forward pull 300ft, backward pull 150ft, forward pull 150ft.
130lbs, ~5 minutes.
Walk 400m cool down

Set 4forward pull 300ft, backward pull 150ft, forward pull 150ft.
165lbs, ~5 minutes.
Walk 400m cool down

A really great way to get an awesome leg pump and get the heart rate up. Lots of fun.

Snowdaddy

Shoulders

Damn it's hot today! Sweat through everything. Power Phase was difficult today. I really had to grind out the singles. I still did what I set out to do though. Grrr!

Warm Up
Shoulder Mobility Exercises.
Seated Shoulder Press - 135lbs/12 reps, 185lbs/8 reps.

Power Phase
Seated Shoulder Press - 6 sets/1 rep/255lbs.
*3 minutes rest after each set*

Pump Phase
Seated Shoulder Press - 5 sets/6 reps/165lbs, 1 set/7 reps/165lbs
*3minutes rest after each set*

Extra Stuff
Dumbbell Side Laterals - 1 set/12 reps/25lbs, 3 sets/12 reps/35lbs.
Dumbbell Lying Hammer Ext - 35lbs/12 reps, 40lbs/12 reps, 45lbs/12 reps.

It took a long time for my shoulders to warm up today even though it was so warm. The first single of the Power Phase almost was a miss. The last single was by far the best and went up with a medium amount of struggle. One the advice of a Youtube friend I'm working my triceps more, hence the Hammer Extensions.

Snowdaddy

Squats

Training like a warrior!!! My lower back is still a bit weak from the Deadlift competition on Saturday so I wore my belt for all squats today. Not my heaviest work out but lots of sets.

Warm Up
Stretching.
Foam Rolling.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps.

Power Phase
Squats (with belt) - 8 sets/1 rep/405lbs.
*3 minutes rest between sets*

Pump Phase
Squats (with belt) - 5 sets/4 reps/315lbs, 1 set/3 reps/315lbs.
*3 minutes rest between sets*

I really had to dig down deep to pull this one out. I wanted to sit and watch the Olympics and put off training. Glad I manned up and got under the bar. All the reps of every set felt heavy. Next week will be a different story I'm sure.

Snowdaddy

Bench Press

Tonight's training was a bit lighter than usual. My lower back is giving me some grief so I didn't want to push it. But, I did want to press some weight tonight.

Warm Up
Foam Rolling.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps.

Power Phase
Bench Press - 5 sets/1 rep/335lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press - 5 sets/5 reps/245lbs, 1 set/6 reps/245lbs.
*2 minutes rest after each set*

Core Work
Ab Sling Knee Ups - 3 sets/15 reps.

Lat Work
Cable Press Downs - 3 sets/12 reps/35kg.

Currently my lower back feels better but I'm sure it'll be tight tomorrow morning. I will be 40 years old in less than a month. Maybe I should slow down a bit and take it easy... NAAAAAA!!!

Snowdaddy

14 Wing Biggest Deadlift

Yesterday The 14 Wing Powerhouse hosted the 14 Wing Greenwood Biggest Deadlift Competition. As the president of the Powerhouse I was the meet director. There were several goals of this competition.

1. advertise the Powerhouse
2. gather local strength athletes
3. break the mold of formality wrt competition.

We kept the competition rules very loose, informal, and hardcore. More like a training work out. The weather was great so we had the competition out doors. The heat was intesnse. it had to be 35 degC. More importantly we used this event to collect food for the local food bank. We managed to collect about 50lbs of non perishable food.

I was pleased with my performance. Here's how it went.

Warm Ups
Paused Squats - 2 sets/6 reps/135lbs.
Deadlifts - 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/2 reps.

Competition
Deadlifts No Belt - 1st attempt 525lbs, 2nd attempt 550lbs, 3rd attempt 585lbs miss, 4th attempt 565lbs.

565lbs on my 4th attempt is a 10lbs PB over my best ever raw deadlift with a belt. My form was spot on and more importantly I'm injury free.

14 Wing Biggest Deadlift

Snowdaddy