I've had a reoccurring back problem for sometime now. Yesterday I wanted to Deadlift in the morning but only managed to get my warm ups done before I had to stop.
Warm Up
Squats - 135lbs/8 reps.
Stretching
Foam Rolling
Squats - 135lbs/8 reps, 225lbs/6 reps.
Deadlifts - 365lbs/6 reps.
On the fifth rep I felt a twitch on my right lower lat. I loaded the bar to my working weight of 525lbs. I put on my belt and attempted the lift. All I managed was to bend the bar but it didn't break free of the ground. Time to strip the bar. I spend the rest of the day laying on my back and popping muscle relaxants and anti inflammatory.
Today I feel better but The tight spot is still acting up. I was feeling like I needed to try something to help loosen it up so I got out to the gym for a few moments.
Ab Sling Knee Ups - 4 sets/16 reps.
Bench Press - 3 sets/12 reps/135lbs, 225lbs/10 reps, 3 sets/2 reps/315lbs.
The spot on my lower right lat was and is still tight. Tomorrow my family will be making a trip to my parent's for Thanks Giving. Wish I could Squat before the big meal. Lets see how I feel tomorrow morning.
Snowdaddy
A Top 40 Weightlifting Blog
Saturday, March 30, 2013
Monday, March 25, 2013
Bench Press
Really GREAT work out tonight. Last Bench Press work out was, as I titled the post, "Pathetic". Tonight I dropped the weight by 10lbs and destroyed everything like a BEAST!!!
Warm Up
Stretching.
Foam Rolling.
Warm Up Shoulders with 10lbs Dumbbell.
Bench Press - 135lbs/16 reps, 225lbs/10 reps, 315lbs/4 reps.
Power Phase
Bench Press - 8 sets/1 rep/345lbs.
*3 minutes rest after each set*
Pump Phase
Bench Press (with Titan RAM) - 3 sets/5 reps/345lbs, 2 sets/5 reps/345lbs (with wrist wraps), 1 set/6 reps/345lbs (with wrist wraps).
*3 minutes rest after each set*
Not my strongest Bench Press work out but the best one I've had in quite a while. I was really focusing on keeping tight during the Power Phase. I got loose on the first single but managed to correct the fault then on. It was much easier. Tomorrow if weather permits I will be going for a walk.
Snowdaddy
Warm Up
Stretching.
Foam Rolling.
Warm Up Shoulders with 10lbs Dumbbell.
Bench Press - 135lbs/16 reps, 225lbs/10 reps, 315lbs/4 reps.
Power Phase
Bench Press - 8 sets/1 rep/345lbs.
*3 minutes rest after each set*
Pump Phase
Bench Press (with Titan RAM) - 3 sets/5 reps/345lbs, 2 sets/5 reps/345lbs (with wrist wraps), 1 set/6 reps/345lbs (with wrist wraps).
*3 minutes rest after each set*
Not my strongest Bench Press work out but the best one I've had in quite a while. I was really focusing on keeping tight during the Power Phase. I got loose on the first single but managed to correct the fault then on. It was much easier. Tomorrow if weather permits I will be going for a walk.
Snowdaddy
Sunday, March 24, 2013
Squats
The work outs keep getting better and better. The strength is slowly coming back along with the confidence to get under the bigger weights.
Warm Ups
Squats - 135lbs/ 8 reps.
Stretching (opening hips).
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
Power Phase
Squats (with belt only) - 6 sets/1 rep/405lbs, 2 sets/1 rep/425lbs (belt and knee sleeves).
*4 minutes rest after each set*
Pump Phase
Squats (belt and knee sleeves) - 5 sets/5, 5, 4, 5, 4 reps/425lbs + med bands (330 to 385lbs), 1 set/4 reps/435lbs (340 to 395lbs).
*4 minutes rest after each set*
Core Work
Stability Ball Sit Ups - 4 sets/15, 20, 25, 30 reps.
Snowdaddy
Warm Ups
Squats - 135lbs/ 8 reps.
Stretching (opening hips).
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
Power Phase
Squats (with belt only) - 6 sets/1 rep/405lbs, 2 sets/1 rep/425lbs (belt and knee sleeves).
*4 minutes rest after each set*
Pump Phase
Squats (belt and knee sleeves) - 5 sets/5, 5, 4, 5, 4 reps/425lbs + med bands (330 to 385lbs), 1 set/4 reps/435lbs (340 to 395lbs).
*4 minutes rest after each set*
Core Work
Stability Ball Sit Ups - 4 sets/15, 20, 25, 30 reps.
Snowdaddy
Friday, March 22, 2013
Core +
Another opportune day to get into the garage for a work out. As normal I've been neglecting my core. Not today.
Core Work
alternate the following
Stability Ball Sit Ups - 4 sets/25 reps.
Ab Sling Knee Ups - 4 sets/15 reps.
Dumbbell Rows - 4 sets/8, 10, 10, 12 reps/105lbs.
Cable Press Downs - 2 sets/12 reps/30kg.
I thought I would throw in some upper back work just for fun. The back work wasn't difficult but it did give me a good pump. Squats on Sunday or Monday morning.
Snowdaddy
Core Work
alternate the following
Stability Ball Sit Ups - 4 sets/25 reps.
Ab Sling Knee Ups - 4 sets/15 reps.
Dumbbell Rows - 4 sets/8, 10, 10, 12 reps/105lbs.
Cable Press Downs - 2 sets/12 reps/30kg.
I thought I would throw in some upper back work just for fun. The back work wasn't difficult but it did give me a good pump. Squats on Sunday or Monday morning.
Snowdaddy
Thursday, March 21, 2013
Deadlifts
Much better performance after work today than yesterday. Deadlifts felt heavy until I put my belt on then the bar was flying.
Warm Up
Light Stretching.
Paused Squats - 135lbs/8 reps.
More Stretching to open hips.
Paused Squats - 135lbs/8 reps, 225lbs/6 reps.
Deadlifts - 365lbs/6 reps.
Power Phase
Deadlifts - 3 sets/1 rep/525lbs (no belt), 525lbs/1 rep (belt), 525lbs/2 reps (belt).
*4 minutes rest after each set*
Pump Phase
Deadlifts (with grey bands, no belt) - 6 sets/4, 5, 4, 3, 3, 3 reps/525lbs (380lbs to 430lbs).
*2 to 3 minutes rest after each set*
I'm sure my back side is going to be funky tomorrow. 525lbs for a double is a PB for me. It is pleasing to have such a strong work out the day after such a crappy one. Just shows that I am indeed getting stronger. I gotta keep driving forward.
Snowdaddy
Warm Up
Light Stretching.
Paused Squats - 135lbs/8 reps.
More Stretching to open hips.
Paused Squats - 135lbs/8 reps, 225lbs/6 reps.
Deadlifts - 365lbs/6 reps.
Power Phase
Deadlifts - 3 sets/1 rep/525lbs (no belt), 525lbs/1 rep (belt), 525lbs/2 reps (belt).
*4 minutes rest after each set*
Pump Phase
Deadlifts (with grey bands, no belt) - 6 sets/4, 5, 4, 3, 3, 3 reps/525lbs (380lbs to 430lbs).
*2 to 3 minutes rest after each set*
I'm sure my back side is going to be funky tomorrow. 525lbs for a double is a PB for me. It is pleasing to have such a strong work out the day after such a crappy one. Just shows that I am indeed getting stronger. I gotta keep driving forward.
Snowdaddy
Wednesday, March 20, 2013
PATHETIC!!!
I know I am going to have some bad training days. Today was one of those. My Bench Press was PATHETIC!!! Here's how it went.
Warm Up
Stretching.
Shoulder Warm Ups.
Bench Press - 135lbs/16 reps, 135lbs/8 reps (narrow grip), 225lbs/8 reps, 315lbs/3 reps.
Power Phase
Bench Press - 355lbs/1 rep, 2 sets/1 rep/355lbs miss both, 345lbs/1 rep, 345lbs/1 rep miss.
At this point I'm fed up with the bar sitting on my chest. I will cut my losses and live to fight another day. Possible problems are... Late work night last night (2330hrs), Early morning for course (0600hrs). I'll do some Deadlifts later in the week.
Snowdaddy
Warm Up
Stretching.
Shoulder Warm Ups.
Bench Press - 135lbs/16 reps, 135lbs/8 reps (narrow grip), 225lbs/8 reps, 315lbs/3 reps.
Power Phase
Bench Press - 355lbs/1 rep, 2 sets/1 rep/355lbs miss both, 345lbs/1 rep, 345lbs/1 rep miss.
At this point I'm fed up with the bar sitting on my chest. I will cut my losses and live to fight another day. Possible problems are... Late work night last night (2330hrs), Early morning for course (0600hrs). I'll do some Deadlifts later in the week.
Snowdaddy
Monday, March 18, 2013
Squats
Today I beat the crap outta myself. CPU Nationals starts today in Richmond, BC and my Powerlifting spirit was soaring. Squat numbers are coming back nicely. Body Weight is still down, just under 300lbs.
Warm Up
Stretching.
Squats - 135lbs/10 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.
Power Phase
Squats (with belt and knee sleeves) - 5 sets/1 rep/405lbs, 1 set/1 rep/425lbs.
*4 minutes rest after each set*
Pump Phase
Squats (with belt and Grey Bands -95, -40lbs) - 6 sets/2, 3, 3, 3, 3, 4 reps/425lbs (330lbs to 385lbs)
*2 to 3 minutes rest after each set*
Core Work
Ab Sling Knee Ups - 3 sets/16 reps.
I'm still trying to find my "Groove" when squatting. The 4th set of the Power Phase felt almost effortless. I will try to copy the technique during that set. The Pump Phase felt very heavy. I narrowed my stance a little and the reps felt better. The last set of four reps was hard, but AWESOME!!!
Snowdaddy
Warm Up
Stretching.
Squats - 135lbs/10 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.
Power Phase
Squats (with belt and knee sleeves) - 5 sets/1 rep/405lbs, 1 set/1 rep/425lbs.
*4 minutes rest after each set*
Pump Phase
Squats (with belt and Grey Bands -95, -40lbs) - 6 sets/2, 3, 3, 3, 3, 4 reps/425lbs (330lbs to 385lbs)
*2 to 3 minutes rest after each set*
Core Work
Ab Sling Knee Ups - 3 sets/16 reps.
I'm still trying to find my "Groove" when squatting. The 4th set of the Power Phase felt almost effortless. I will try to copy the technique during that set. The Pump Phase felt very heavy. I narrowed my stance a little and the reps felt better. The last set of four reps was hard, but AWESOME!!!
Snowdaddy
Saturday, March 16, 2013
Bench Press
It's been a really tough week for training. I'm off work all this week and my ensuite bathroom shower has been leaking. Before the water damage gets too severe it was time for some renovations. My wife and I are laymen at best when it comes to these sort of "Do it yourself" projects. We've been at it all week and managed to get most of it done. There is still some tile work, put the shower stall together and paint. Maybe three more full days of work. Today I decided I better get back into the gym.
Warm Up
Lots of light Stretching.
Bench Press - 135lbs/16 reps, 225lbs/8 reps, 315lbs/3 reps.
More Stretching.
Power Phase
Bench Press - 6 sets/1 rep/345lbs, 2 sets/1 rep/355lbs.
*4 minutes rest after each set*
Pump Phase
Bench Press - 5 sets/4 reps/355lbs, 1 set/4 reps/365lbs.
*2 minutes rest after each set*
Much better benching today than last week. I'm sure the rest had something to do with it. My left forearm feels much better than last week. I'm still bouncing the weights off my chest but I'm pleased with the weights. Tomorrow off, Monday Squats. I can't wait.
Snowdaddy
Warm Up
Lots of light Stretching.
Bench Press - 135lbs/16 reps, 225lbs/8 reps, 315lbs/3 reps.
More Stretching.
Power Phase
Bench Press - 6 sets/1 rep/345lbs, 2 sets/1 rep/355lbs.
*4 minutes rest after each set*
Pump Phase
Bench Press - 5 sets/4 reps/355lbs, 1 set/4 reps/365lbs.
*2 minutes rest after each set*
Much better benching today than last week. I'm sure the rest had something to do with it. My left forearm feels much better than last week. I'm still bouncing the weights off my chest but I'm pleased with the weights. Tomorrow off, Monday Squats. I can't wait.
Snowdaddy
Saturday, March 09, 2013
Bench Press
Fourth work out, second Bench Press work out again this week. I feel my Bench Press is really enjoying the extra work. Tonight sure showed that the extra work is paying off.
Warm Up
Foam Rolling (opening up my upper back).
Stretching.
Bench Press - 135lbs/16 reps, 225lbs/10 reps.
Stretching.
Power Phase
Bench Press - 7 sets/1 rep/345lbs.
*4 minutes rest after each set*
Pump Phase
Bench Press (with Titan RAM and wrist wraps) - 6 sets/4, 5, 5, 4, 4, 5 reps/345lbs.
*4 minutes rest after each set*
Extra Stuff
alternate the following
Over Head Plate Extensions - 3 sets/16, 20, 22 reps/45lbs.
Plate Curls - 3 sets/16, 20, 22 reps/45lbs.
I feel great tonight. My left fore arm was bothering my last week. Today I wore my wrist wraps on all Pump Phase sets and I feel much better. Tomorrow I'm off training and helping my wife renovate our en suite bathroom. Monday I'll be Squatting.
Snowdaddy
Warm Up
Foam Rolling (opening up my upper back).
Stretching.
Bench Press - 135lbs/16 reps, 225lbs/10 reps.
Stretching.
Power Phase
Bench Press - 7 sets/1 rep/345lbs.
*4 minutes rest after each set*
Pump Phase
Bench Press (with Titan RAM and wrist wraps) - 6 sets/4, 5, 5, 4, 4, 5 reps/345lbs.
*4 minutes rest after each set*
Extra Stuff
alternate the following
Over Head Plate Extensions - 3 sets/16, 20, 22 reps/45lbs.
Plate Curls - 3 sets/16, 20, 22 reps/45lbs.
I feel great tonight. My left fore arm was bothering my last week. Today I wore my wrist wraps on all Pump Phase sets and I feel much better. Tomorrow I'm off training and helping my wife renovate our en suite bathroom. Monday I'll be Squatting.
Snowdaddy
Friday, March 08, 2013
Deadlift
Went into work a few hours early to get in a Deadlift work out. Another busy week working nights I'm pleased all my work outs got done this week.
Warm Up
Paused Squats - 135lbs/8 reps.
Stretching, opening hips.
Paused Squats - 135lbs/8 reps, 225lbs/6 reps.
Deadlift - 405lbs/3 reps.
Power Phase
Deadlift (with belt) - 4 sets/1 rep/525lbs.
*Enough rest to chit-chat with fellow lifters*
Pump Phase
Deadlift (with belt) - 4 sets/4 reps/405lbs, 2 sets/3 reps/405lbs.
*Enough rest to chit-chat but less than Power Phase*
The Pump Phase Deadlifts felt really easy. I could have done 405lbs for 6 to 8 reps. My technique is looking better. Hamstrings are coming more into play. As my Squats get stronger, so shall my Deadlifts.
Snowdaddy
Warm Up
Paused Squats - 135lbs/8 reps.
Stretching, opening hips.
Paused Squats - 135lbs/8 reps, 225lbs/6 reps.
Deadlift - 405lbs/3 reps.
Power Phase
Deadlift (with belt) - 4 sets/1 rep/525lbs.
*Enough rest to chit-chat with fellow lifters*
Pump Phase
Deadlift (with belt) - 4 sets/4 reps/405lbs, 2 sets/3 reps/405lbs.
*Enough rest to chit-chat but less than Power Phase*
The Pump Phase Deadlifts felt really easy. I could have done 405lbs for 6 to 8 reps. My technique is looking better. Hamstrings are coming more into play. As my Squats get stronger, so shall my Deadlifts.
Snowdaddy
Tuesday, March 05, 2013
Bench Press
Bench Press today felt much better than last week. The garage today was cold +2 degC. I didn't have any wood to burn in the stove so I just bundled up and kept the work out "Hard Core". The cold didn't bother me at all.
Warm Up
Bench Press - 135lbs/12 reps, 225lbs/10 reps.
Stretching.
Power Phase
Bench Press - 5 sets/1 rep/335lbs, 2 sets/1 rep/345lbs.
*3 minutes rest after each set*
Pump Phase
Bench Press (with Titan RAM) - 3 sets/4 reps/345lbs, 3 sets/3 reps/345lbs.
*3 minutes rest after each set*
Extra Stuff
Stability Ball Sit Ups - 4 sets/20 reps.
Plate Curls - 3 sets/16, 18, 20 reps/45lbs.
Plate Extensions - 3 sets/16, 18, 20 reps/45lbs.
A really good, cold work out this morning. My left forearm is a bit sore when pressing. I know it's just growing pains and as I get stronger my weak points will also get stronger and the pain will go away. Feeling big and strong. Now it's time to get into the zone, get my game face on, and load up the bar.
Snowdaddy
Warm Up
Bench Press - 135lbs/12 reps, 225lbs/10 reps.
Stretching.
Power Phase
Bench Press - 5 sets/1 rep/335lbs, 2 sets/1 rep/345lbs.
*3 minutes rest after each set*
Pump Phase
Bench Press (with Titan RAM) - 3 sets/4 reps/345lbs, 3 sets/3 reps/345lbs.
*3 minutes rest after each set*
Extra Stuff
Stability Ball Sit Ups - 4 sets/20 reps.
Plate Curls - 3 sets/16, 18, 20 reps/45lbs.
Plate Extensions - 3 sets/16, 18, 20 reps/45lbs.
A really good, cold work out this morning. My left forearm is a bit sore when pressing. I know it's just growing pains and as I get stronger my weak points will also get stronger and the pain will go away. Feeling big and strong. Now it's time to get into the zone, get my game face on, and load up the bar.
Snowdaddy
Monday, March 04, 2013
Squats
Really good Squat work out today. Still feeling weak in the hips but this will come back with time. I just need to keep up the good work.
Warm Up
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
Power Phase
Squats - 4 sets/1 rep/405lbs (1st belt no knee sleeves, last three belt and knee sleeves)
*4 minutes rest after each set*
Pump Phase
Squats (with grey bands) - 2 sets/4 reps/405lbs (300lbs to 365lbs), 4 sets/3 reps/405lbs (300 to 365lbs).
*3 minutes rest after each set*
The last two sets of the pump phase I hung up my belt and went completely raw. Next week I'll do all my Pump Phase Squats with out a belt. My new EliteFTS Belt was pinching my lower stomach flab. Gives good inspiration to stand up with the weight quickly (OUCH!!!) Today's work out was a bit better than last week.
Snowdaddy
Warm Up
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
Power Phase
Squats - 4 sets/1 rep/405lbs (1st belt no knee sleeves, last three belt and knee sleeves)
*4 minutes rest after each set*
Pump Phase
Squats (with grey bands) - 2 sets/4 reps/405lbs (300lbs to 365lbs), 4 sets/3 reps/405lbs (300 to 365lbs).
*3 minutes rest after each set*
The last two sets of the pump phase I hung up my belt and went completely raw. Next week I'll do all my Pump Phase Squats with out a belt. My new EliteFTS Belt was pinching my lower stomach flab. Gives good inspiration to stand up with the weight quickly (OUCH!!!) Today's work out was a bit better than last week.
Snowdaddy
Friday, March 01, 2013
Bench Press
What do you do when you've got a spare hour with nothing to do? Well, when you have your own gym like I do, you go work out. In this case I did Bench Press for the second time this week.
Warm Up
Light Stretching.
Bench Press - 135lbs/16 reps, 225lbs/8 reps.
Power Phase
Bench Press - 6 sets/1 rep/335lbs.
*3 minutes rest after each set*
Pump Phase
Bench Press (with Titan RAM) - 2 sets/4 reps/335lbs, 3 sets/3 reps/335lbs, 1 set/4 reps/335lbs.
*2 minutes rest after each set*
Extra Stuff
alternate the following
Plate Curls - 3 sets/16 reps/45lbs.
OH Plate Extensions - 3 sets/16 reps/45lbs.
I'm pleased I got off my butt and got onto the bench.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 135lbs/16 reps, 225lbs/8 reps.
Power Phase
Bench Press - 6 sets/1 rep/335lbs.
*3 minutes rest after each set*
Pump Phase
Bench Press (with Titan RAM) - 2 sets/4 reps/335lbs, 3 sets/3 reps/335lbs, 1 set/4 reps/335lbs.
*2 minutes rest after each set*
Extra Stuff
alternate the following
Plate Curls - 3 sets/16 reps/45lbs.
OH Plate Extensions - 3 sets/16 reps/45lbs.
I'm pleased I got off my butt and got onto the bench.
Snowdaddy
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