An absolutely gorgeous day today. Sun is shining, there is a slight breeze, and I'm going foor a walk. I walked to the Powerhouse to train the kids then walked home after.
Walk - ~6km total / ~1 hour / ~ 1000kcal.
I also did a little weights while there but not really any amount to record.
Snowdaddy
A Top 40 Weightlifting Blog
Friday, May 31, 2013
Tuesday, May 28, 2013
Bench Press
What a crazy week end. 2013 Nova Scotia Provincials. I got into Halifax at 1800hrs ready to write my Provincial level officials exam. I passed with 87.5%. At 1930hrs it was time to set up for the competition. I finally got into my hotel room at 2300hrs and crashed hard. Up the next morning at 0530hrs to be in for weigh-ins. The practical portion of the officials exam I had to be judged being a judge which took from 0900hrs till 1500hrs. At this point I'm spent and I still have to get ready for the Bench only competition. I finally got shirted up at 1900hrs and started benching at 1930hrs. By the time I got home it was 2315hrs. Crazy long day.
Oh ya, I only managed to get my opener of 200kg. I missed 207.5kg twice.
2013 Nova Scotia Provincials 200kg Bench Press
Todays work out was also crazy. I'm squating with a buddy on Wednesday so today I had to bench.
Warm Up
Foam Rolling.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.
Power Phase
Bench Press - 6 sets/2 reps/315lbs. (varrying grip every set).
*3 minutes rest after each set*
Pump Phase
Bench Press (with light bands) - 6 sets/6 reps/315lbs (255lbs to 285lbs).
*2 minutes rest after each set*
Forearm Work
Seated Dumbbell Concentration Curls - 5 sets/8 reps per arm/35lbs.
Upper Back Work
Dumbbell Rows - 3 sets/10 reps per arm/105lbs.
I did this work out on an empty stomach. Now it's time to EAT!!!
Snowdaddy
Oh ya, I only managed to get my opener of 200kg. I missed 207.5kg twice.
2013 Nova Scotia Provincials 200kg Bench Press
Todays work out was also crazy. I'm squating with a buddy on Wednesday so today I had to bench.
Warm Up
Foam Rolling.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.
Power Phase
Bench Press - 6 sets/2 reps/315lbs. (varrying grip every set).
*3 minutes rest after each set*
Pump Phase
Bench Press (with light bands) - 6 sets/6 reps/315lbs (255lbs to 285lbs).
*2 minutes rest after each set*
Forearm Work
Seated Dumbbell Concentration Curls - 5 sets/8 reps per arm/35lbs.
Upper Back Work
Dumbbell Rows - 3 sets/10 reps per arm/105lbs.
I did this work out on an empty stomach. Now it's time to EAT!!!
Snowdaddy
Tuesday, May 21, 2013
Last Work Out
Watching several great squat videos on Youtube over the last few days has motivated me to hit some squats tonight.
Warm Up
Light Stretching.
Squats - 2 sets/8 reps/135lbs, 225lbs/6 reps, 315lbs/4 reps.
Working Sets
Squats - 2 sets/1 rep/425lbs, 405lbs/2 reps, 3 sets/1 rep/405lbs.
I was really struggling with 425lbs. I dropped my weight just a bit and my speed returned. 405lbs for a double in just a belt is not too shabby. I really had no intrest in doing the Pump Phase so I decided to hit some lighter Bench Press.
Bench Press - 315lbs/4 reps, 3 sets/1 rep/315lbs narrow grip, 315lbs/3 reps.
OH Plate Extensions - 2 sets/10 reps/45lbs.
Really good work out. Now it's time to rest before Saturday. I hope my arm / elbow doesn't give me any grief this week end.
Snowdaddy
Warm Up
Light Stretching.
Squats - 2 sets/8 reps/135lbs, 225lbs/6 reps, 315lbs/4 reps.
Working Sets
Squats - 2 sets/1 rep/425lbs, 405lbs/2 reps, 3 sets/1 rep/405lbs.
I was really struggling with 425lbs. I dropped my weight just a bit and my speed returned. 405lbs for a double in just a belt is not too shabby. I really had no intrest in doing the Pump Phase so I decided to hit some lighter Bench Press.
Bench Press - 315lbs/4 reps, 3 sets/1 rep/315lbs narrow grip, 315lbs/3 reps.
OH Plate Extensions - 2 sets/10 reps/45lbs.
Really good work out. Now it's time to rest before Saturday. I hope my arm / elbow doesn't give me any grief this week end.
Snowdaddy
Sunday, May 19, 2013
Last Bench Work Out
Last Bench Press work out in gear before Provincials. Today didn't go according to plan. It seldom does just before competition and the important part is to remember to stay focused.
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps, 365lbs/1 rep.
Power Phase
Bench Press (Titan FURY sz 50) - 220kg/3 board/ miss, 200kg/3 board/2 reps, 200kg/2, 1 board/2 reps, 220kg/3 board / barely 1 rep.
Two main observations. I started too heavy in the gear and with it being cool and humid outside my elbows and forearms hurt and began to ache. A real quick way to bring a work out to an end. I also didn't pay attention to my sleeves on my bench shirt. They were rotated in about an inch and I didn't get the same pop out of the shirt as I did my last two work outs. Instead of worrying about details I cut my work out there and will prepare myself for the competition this Saturday.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps, 365lbs/1 rep.
Power Phase
Bench Press (Titan FURY sz 50) - 220kg/3 board/ miss, 200kg/3 board/2 reps, 200kg/2, 1 board/2 reps, 220kg/3 board / barely 1 rep.
Two main observations. I started too heavy in the gear and with it being cool and humid outside my elbows and forearms hurt and began to ache. A real quick way to bring a work out to an end. I also didn't pay attention to my sleeves on my bench shirt. They were rotated in about an inch and I didn't get the same pop out of the shirt as I did my last two work outs. Instead of worrying about details I cut my work out there and will prepare myself for the competition this Saturday.
Snowdaddy
Thursday, May 16, 2013
Squats
Strength is still increasing. I am however finding that my head has to be in the game to continue going up in weight. I was supposed to squat yesterday but I just didn't have the drive. Instead I sat and watched the 1983 World's Strongest Man and today I was ready to squat.
Warm Up
Stretching.
Squats - 135lbs/8 reps.
More Stretching.
Squats - 225lbs/8 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 4 sets/1 rep/425lbs (last single with knee sleeves).
*aprox 5 minutes rest between sets*
Pump Phase
Squats (with belt) - 5 sets/5, 5, 4, 4, 5 reps/285lbs + 120lbs chain, 1 set/4 reps/295lbs + 120lbs chain.
*shorter rest that power phase*
A really good work out. Worth waiting an extra day. The 425lbs singles felt heavy but I still managed them with a little straining. Next week I'll be taking a break from squats. My last work out will be heavy Bench Press in gear this Sunday morning.
Snowdaddy
Warm Up
Stretching.
Squats - 135lbs/8 reps.
More Stretching.
Squats - 225lbs/8 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 4 sets/1 rep/425lbs (last single with knee sleeves).
*aprox 5 minutes rest between sets*
Pump Phase
Squats (with belt) - 5 sets/5, 5, 4, 4, 5 reps/285lbs + 120lbs chain, 1 set/4 reps/295lbs + 120lbs chain.
*shorter rest that power phase*
A really good work out. Worth waiting an extra day. The 425lbs singles felt heavy but I still managed them with a little straining. Next week I'll be taking a break from squats. My last work out will be heavy Bench Press in gear this Sunday morning.
Snowdaddy
Monday, May 13, 2013
Walking
Decided to get in some much needed cardio this morning. Instead of wasting my morning sitting on my butt and watching TV I went for a walk.
Walk to the Base gym - 3.1km/~30 minutes/~500kcal.
Stationary Bike - 10 minutes (now I'm bored with the overly busy gym).
Walk home - 3.1km/~30 minutes/~500kcal.
Working tonight. Squats on Wednesday.
Snowdaddy
Walk to the Base gym - 3.1km/~30 minutes/~500kcal.
Stationary Bike - 10 minutes (now I'm bored with the overly busy gym).
Walk home - 3.1km/~30 minutes/~500kcal.
Working tonight. Squats on Wednesday.
Snowdaddy
Sunday, May 12, 2013
Bench Press in Gear
Second last training day in my Bench Shirt before the Nova Scotia Provincials. I have no idea where the power is coming from but DAMN I LIKE IT!!!
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/3 reps, 365lbs/1 rep (very nice).
Power Phase
Bench Press (Titan Fury sz 50 and wrist wraps) - 465lbs (3 board)/2 reps, 465lbs (2 board)/2 reps, 465lbs (1 board)/2 reps, 465lbs (to chest)/1 rep.
*no problems*
Pump Phase
Bench Press (with light bands) - 3 sets/4 reps/365lbs (310 to 330lbs), 2 sets/5 reps/365lbs (310 to 330lbs), 1 set/4 reps/385lbs (330 to 350lbs).
Upper Back Work
Dumbbell Rows - 3 sets/8, 10, 12 reps/105lbs.
Cable Lat Press Downs - 3 sets/12 reps/30kg.
My lovely wife helped me with my bench press today on Mothers Day. What a sweetheart!!! My son helped out by holding my boards. I have no doubt that I will achieve a huge personal best in two weeks with their help. FEELING STRONG!!!
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/3 reps, 365lbs/1 rep (very nice).
Power Phase
Bench Press (Titan Fury sz 50 and wrist wraps) - 465lbs (3 board)/2 reps, 465lbs (2 board)/2 reps, 465lbs (1 board)/2 reps, 465lbs (to chest)/1 rep.
*no problems*
Pump Phase
Bench Press (with light bands) - 3 sets/4 reps/365lbs (310 to 330lbs), 2 sets/5 reps/365lbs (310 to 330lbs), 1 set/4 reps/385lbs (330 to 350lbs).
Upper Back Work
Dumbbell Rows - 3 sets/8, 10, 12 reps/105lbs.
Cable Lat Press Downs - 3 sets/12 reps/30kg.
My lovely wife helped me with my bench press today on Mothers Day. What a sweetheart!!! My son helped out by holding my boards. I have no doubt that I will achieve a huge personal best in two weeks with their help. FEELING STRONG!!!
Snowdaddy
Friday, May 10, 2013
Deadlifts
In to the Powerhouse an hour before training the youth. Time for some quick deadlifts.
Warm Up
Squats - 135lbs/8 reps.
Stretching and Foam Rolling.
Squats - 135lbs/8 reps.
Deadlifts - 405lbs/4 reps.
Power Phase
Deadlifts - 4 sets/1 rep/495lbs, 2 sets/1 rep/528lbs (240kg).
At this point the kids start filing in and ends my work out. I'm glad that I did this much. Tomorrow I've got a hell day at work. Sunday is Mothers Day and I'm back into the gym for some Bench Shirt work.
Snowdaddy
Warm Up
Squats - 135lbs/8 reps.
Stretching and Foam Rolling.
Squats - 135lbs/8 reps.
Deadlifts - 405lbs/4 reps.
Power Phase
Deadlifts - 4 sets/1 rep/495lbs, 2 sets/1 rep/528lbs (240kg).
At this point the kids start filing in and ends my work out. I'm glad that I did this much. Tomorrow I've got a hell day at work. Sunday is Mothers Day and I'm back into the gym for some Bench Shirt work.
Snowdaddy
Wednesday, May 08, 2013
Squats
Not in gear this time but just as intense. I took my time today and enjoyed the rest between sets. No timings to keep, just bending the bar.
Warm Up
Light Stretching.
Squats - 135lbs/8 reps.
More Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 4 sets/1 rep/415lbs, 2 sets/1 rep/420lbs.
*ample rest*
Pump Phase
Squats (with belt and chains) - 5 sets/4 reps/285+120lbs chain., 1 set/5 reps/285+120lbs chain.
*shorter rest than Power Phase*
These heavier work outs are feeling great. I am however noticing a few things like an achy left hip and my upper back feels tight. I guess I'm getting old (and stronger).
Snowdaddy
Warm Up
Light Stretching.
Squats - 135lbs/8 reps.
More Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 4 sets/1 rep/415lbs, 2 sets/1 rep/420lbs.
*ample rest*
Pump Phase
Squats (with belt and chains) - 5 sets/4 reps/285+120lbs chain., 1 set/5 reps/285+120lbs chain.
*shorter rest than Power Phase*
These heavier work outs are feeling great. I am however noticing a few things like an achy left hip and my upper back feels tight. I guess I'm getting old (and stronger).
Snowdaddy
Monday, May 06, 2013
Bench Press in Gear
Wearing a Titan Fury sz 50. Tonight's training went according to plan.
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps.
More Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps, 355lbs/1 rep.
Power Phase (Gear)
Bench Press (Titan Fury sz 50 and wrist wraps) - 200kg/3 board/2 reps, 200kg/2 board/2 reps, 200kg/1 board/2 reps, 200kg/to chest/1 rep.
Pump Phase
Bench Press (- light bands) - 6 sets/4 reps/365lbs (305 to 335lbs)
*enough rest to recover*
What a great work out. 200kg was flying. I did only one rep to the chest on the final set because I had to wrestle with the hand off. Next shirt work will be Sunday and I'll take 210kg for a ride.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps.
More Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps, 355lbs/1 rep.
Power Phase (Gear)
Bench Press (Titan Fury sz 50 and wrist wraps) - 200kg/3 board/2 reps, 200kg/2 board/2 reps, 200kg/1 board/2 reps, 200kg/to chest/1 rep.
Pump Phase
Bench Press (- light bands) - 6 sets/4 reps/365lbs (305 to 335lbs)
*enough rest to recover*
What a great work out. 200kg was flying. I did only one rep to the chest on the final set because I had to wrestle with the hand off. Next shirt work will be Sunday and I'll take 210kg for a ride.
Snowdaddy
Friday, May 03, 2013
Squats in Gear
With the weight I've lost I know fit into my squat suits. Today was the day to play.
Warm Up
Light Stretching.
Squats - 135lbs/8 reps.
More Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep.
Power Phase
Squats - 445lbs/3 reps (suit bottoms and belt), 495lbs/2 reps (suit bottoms, belt, and knee wraps), 561lbs/1 rep (Inzer TRX suit, belt, and knee wraps).
Pump Phase
Squats (- doubled light bands) - 6 sets/4 reps/471lbs (285 to 375lbs).
I'm surprised how good the gear felt. The squats all felt high but watching the videos I was spot on. A really good work out.
Snowdaddy
Warm Up
Light Stretching.
Squats - 135lbs/8 reps.
More Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep.
Power Phase
Squats - 445lbs/3 reps (suit bottoms and belt), 495lbs/2 reps (suit bottoms, belt, and knee wraps), 561lbs/1 rep (Inzer TRX suit, belt, and knee wraps).
Pump Phase
Squats (- doubled light bands) - 6 sets/4 reps/471lbs (285 to 375lbs).
I'm surprised how good the gear felt. The squats all felt high but watching the videos I was spot on. A really good work out.
Snowdaddy
Wednesday, May 01, 2013
Deadlifts
Last night at work was slow and I brought my lifting gear. I didn't get to the gym until just after 2100hrs. I don't usually work out that late, now I know why.
Warm Up
Squats - 135lbs/8 reps.
Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
Deadlifts - 405lbs/4 reps.
Power Phase
Deadlifts (with belt) - 4 sets/1 rep/525lbs.
*aprox 5 minutes rest after each set*
The 4th set was very difficult. It was like all the energy was sapped out of my body. Mentally and physically.
Pump Phase
Deadlifts - 405lbs/2 reps.
At this point I'm completely spent. I was really surprised how quick the fatigue got to me. Being a smart fellow I called it quits.
Core Work
Sit Ups - 20, 10, 10 reps.
Knee Ups - 10, 10, 15 reps.
Now it's 2230hrs and I'm ready for bed. Funny how I've been training for so many years and I still learn something all the time. No more late work outs.
525lbs Deadlift Video
Snowdaddy
Warm Up
Squats - 135lbs/8 reps.
Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
Deadlifts - 405lbs/4 reps.
Power Phase
Deadlifts (with belt) - 4 sets/1 rep/525lbs.
*aprox 5 minutes rest after each set*
The 4th set was very difficult. It was like all the energy was sapped out of my body. Mentally and physically.
Pump Phase
Deadlifts - 405lbs/2 reps.
At this point I'm completely spent. I was really surprised how quick the fatigue got to me. Being a smart fellow I called it quits.
Core Work
Sit Ups - 20, 10, 10 reps.
Knee Ups - 10, 10, 15 reps.
Now it's 2230hrs and I'm ready for bed. Funny how I've been training for so many years and I still learn something all the time. No more late work outs.
525lbs Deadlift Video
Snowdaddy
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