Arms

Feeling bored and figitty this evening so I went out to the garage for a little while to work some arms.

alternate the following
Barbell Curls - 3 sets/12 reps/65lbs.
Cable Extensions - 3 sets/12 reps/50kg.
Hammer Curls (concentrations) - 3 sets/12 reps/35lbs.
Close Grip Bench Press - 3 sets/12 reps/135lbs.

Right now I'm enjoying a good pump and I don't feel so uneasy. Tomorrow will be another day of rest when we go to visit family. Hopefully Canada Day will be a great Deadlift and Shoulder day.

Snowdaddy

Squat and Bench Press

Training in the garage today. I got out my chains for some extra fun.

Warm Up
Stretching
alternate the following
Leg Extensions - 35lbs/20 reps, 70lbs/20 reps, 105lbs/20 reps.
Squats - 135lbs/10 reps, 225lbs/6 reps.

Power Phase
Squats (with belt) - 3 sets/2 reps/365lbs, 5 sets/3 reps/365lbs.
Bench Press (with Titan RAM) - warm ups, 3 sets/2 reps/315lbs, 5 sets/3 reps/315lbs.
*2minutes rest after each set*

Pump Phase
Squats (with belt and chains 120lbs) - 1 set/8 reps/245lbs + 120lbs chain, 2 sets/7 reps/245lbs + 120lbs chain.
Bench Press (with Titan RAM and chains 120lbs) - 1 set/8 reps/195lbs + 120lbs chain, 2 sets/7 reps/195lbs + 120lbs chain.
*2 minutes rest after each set*

My left shoulder is still buggered. It doesn't hurt at all but I have no strength, especially when pressing higher reps. The squats felt good but I have to watch my height. Go deep or go home.

Snowdaddy

Deadlifts and Military Press

A whole lot of foam rolling, stretching, and not thinking too much about technique corrections have helped me through the adductor strain. Yesterday I got back into the trenches, back into battlle.

Warm Up
Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps.
Rack Pulls - 315lbs/6 reps, 405lbs/4 reps.

Power Phase
Rack Pulls - 3 sets/2 reps/545lbs, 5 sets/3 reps/545lbs.
Standing Military Press - (warm ups) 3 sets/2 reps/145lbs, 5 sets/3 reps/145lbs.
*2 minutes rest after each set*

Pump Phase
Deadlifts - 1 set/8 reps/405lbs, 2 sets/7 reps/405lbs. (holy crap!!!)
Standing Military Press - 1 set/8 reps/115lbs, 2 sets/7 reps/115lbs.
*2 minutes rest after each set*

I have to admit that the 3 sets of Pump Phase Deadlifts were one of the physically hardest things I have ever done. On the last set the last two reps were pure will power. Today I'm enjoying a weel earned day of rest. Tomorrow back at it with Squats and Bench. I'll see how my shoulder holds up.

Snowdaddy

Training Problems

I haven't posted since last week because training have been a bit of a problem.

Friday 21 June 2013

Warm Ups
Stretching.
Squats - bar/12 reps, 135lbs/8 reps, 225lbs/6 reps.

Power Phase
Squats - 365lbs/2 reps, 365lbs/2 reps.

At this point my left adductor hurts and I have to stop. I tried to do some bench press after this but I had no drive from my left side. I thought it might be a result of no leg drive but I found out today during training that I injured my shoulder as well.

This morning I got out into the garage to test things out. I spent the week end rolling out my hamstrings and adductors.

Warm Up
More Rolling, Bar and Foam Rolling.
alternate the following
Squats - 135lbs/8 reps, 135lbs/10 reps, 225lbs/6 reps.
Leg Extensions - 35lbs/20 reps, 70lbs/20 reps, 105lbs/20 reps.

Power Phase
Squats - 8 sets/2 reps/315lbs.

The Squats felt good and there was plenty of leg drive. The Bench Press was another story. I took 315lbs out but racked it right away. Nothing out of my left shoulder. Got some work.

alternate the following
Bench Press (with Titan RAM) - 3 sets/8 reps/225lbs.
Dumbbell Side Laterals - 10lbs/12 reps, 15lbs/12 reps, 15lbs/12 reps.

Time to give the shoulder a bit of a break. Time to bring on the Squats.

Snowdaddy

Deadlifts and Shoulder Press

Had a couple of realization momments yesterday during training.

Warm Up
Squats - 3 sets/8 reps/135lbs.
Rack Pulls (just above knee) - 315lbs/6 reps, 405lbs/4 reps.

Power Phase
Rack Pulls (just above knee) - 5 sets/2 reps/555lbs, 3 sets/3 reps/555lbs.
Standing Military Press - 5 sets/3 reps/135lbs, 2 sets/3 reps/155lbs, 1 set/2 reps/185lbs.
*2 minutes rest between sets*

Pump Phase
Deadlifts - 3 sets/7 reps/405lbs.
Standing Military Press - 3 sets/7 reps/135lbs.
*2 minutes rest between sets*

Here are the points I noted.

1. I need to nut up and increase my weights. Yesterday I went to 405lbs on the Pump Phase from 325lbs last week.
2. Standing Military Press is a much better exercise than seated presses. I will be using them from now on. Maybe also with a clean to start.
3. My biggest weakness during the Military Press was control. This exercise will hit all sorts of new stabilization muscles.

Not many new points but it will change things slightly for the better.

Snowdaddy

Squats and Bench Press

Came into work about two hours early today for a work out. I love the fact that I have four different gyms to choose from for training.

Warm Up
Foam Rolling and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 295lbs/3 reps.

Power Phase
Squats - 5 sets/2 reps/365lbs, 3 sets/3 reps/365lbs.
Bench Press - (warm ups - 135lbs/12 reps, 225lbs/8 reps) 5 sets/2 reps/315lbs, 3 sets/3 reps/315lbs.
*2 minutes rest after each set*

Pump Phase
Squats - 3 sets/7 reps/365lbs - light bands (295lbs - 325lbs)
Bench Press - 3 sets/7 reps/315lbs - light bands.
*2 minutes rest after each set*

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

This program is really tough but I'm sure the hard work will pay off. My body weight isn't any lighter but I'm noticing an increase in muscularity. Especially my legs. This week end will be a much needed rest with Deadlifts and Shoulder Press starting out next week.

Snowdaddy

Deadlifts and Shoulder Press

Its raining, its pouring, the old man is... going out to the garage to hit some Deadlifts and Shoulder Press.

Warm Up
Stretching.
Squats - bar/8 reps, 135lbs/8 reps.
Rack Pulls (just under knees) - 225lbs/8 reps, 405lbs/4 reps.

Power Phase
Rack Pulls (just under knees) - 6 sets/2 reps/495lbs, 2 sets/3 reps/495lbs.
Seated Shoulder Press - (warm up - bar/12 reps, 135lbs/8 reps) 6 sets/2 reps/185lbs, 2 sets/3 reps/185lbs.
*aprox 2 minutes rest after each set*

Pump Phase
Dead Lifts - 1 set/6 reps/325lbs, 2 sets/7 reps/325lbs.
Seated Shoulder Press (with 120lbs chain) - 1 set/6 reps/75lbs + 120lbs chain, 2 sets/7 reps/75lbs + 120lbs chain.
*aprox 2 minutes rest after each set*

Power Phase wasn't too taxing. Pump Phase was also not too bad. The chain really added an interesting dynamic to the Seated Shoulder Press. Trying to stabilize the weight, eventhough it was light, was difficult. I'm sure I'll be sore tomorrow after hitting those small stabilizer muscles.

Snowdaddy

Squats and Bench Press

Starting the week on a great work out. All the problems I encountered last week are long gone and I'm ready to battle on.

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

Power Phase
Squats (with belt) - 6 sets/2 reps/365lbs, 2 sets/3 reps/365lbs.
Bench Press - (warm up 135lbs/12 reps, 225lbs/8 reps), 6 sets/2 reps/315lbs, 2 sets/3 reps/315lbs.
*aprox 2 minutes rest between sets*

Pump Phase
Squats (with belt and light bands) - 1 set/6 reps/315lbs, 2 sets/7 reps/315lbs (255 to 315lbs)
Bench Press (with light bands) - 1 set/6 reps/335lbs, 2 sets/7 reps/335lbs (275 to 305lbs)
*aprox 2 minutes rest betwenn sets*

I didn't have much jump in my stride today so the reps were not very dynamic. Slow and grind it out. Got all my reps and didn't fail on any sets. Tomorrow off then Deadlifts and Shoulder Press on Wednesday.

Snowdaddy

675lbs Rack Pull

This is my final rack pull from yesterdays training.

Snowdaddy

Deadlifts and Seated Shoulder Press

Still working out the problems with my schedule and the new program. I find that trying to find the time to work out four days a week is too difficult. Eventhough I'm off work this week I still feel very rushed getting this routine done. So, I have decided to make this program a nine day split vice a 7 day split.

Day 1 Squats and Bench
Day 2 off
Day 3 Deadlifts and Shoulder Press
Day 4 off
Day 5 Squats and Bench
Day 6 off
Day 7 Deadlifts and Shoulder Press
Day 8 off
Day 9 off
repeat...

Here's how todays work out went.

Warm Up
Squats - 3 sets/6 reps/135lbs.
Stretching.
Rack Pulls (from knees) - 225lbs/6 reps, 315lbs/6 reps, 405lbs/4 reps.

Power Phase
Rack Pulls (from knees with belt) - 7 sets/2 reps/495lbs, 1 set/3 reps/495lbs, 585lbs/1 rep, 675lbs/1 rep.
Seated Shoulder Press Behind Neck (smith machine) - two warm up sets, 7 sets/2 reps/90lbs, 1 set/3 reps/90lbs.
*2 minutes rest between each set*

Pump Phase
Deadlifts (from floor, no belt) - 2 sets/6 reps/315lbs, 1 set/7 reps/315lbs.
Seated Shoulder Press Behind Neck (smith machine) - 2 sets/6 reps/90lbs, 1 set/7 reps/90lbs.
*2 minutes rest between each set*

Much better and quicker than other work outs. I really enjoyed the Rack Pulls. There wasn't so much stress on the lower back but I could really feel it through the posterior chain and hamstrings. I took the Shoulder Presses a bit light to get a feel. Still got a great pump. Next week Sunday or Monday will be Squats and Bench Press. Fun.

Snowdaddy

Squats and Bench Press

Day three of the Doug Hepburn "A" program and already I'm starting to adapt to the work load. My lower back feels much better and my legs are not as stiff and sore.

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

Power Phase
Squats (with belt) - 7 sets/2 reps/365lbs, 1 set/3 reps/365lbs.
Bench Press - 5 sets/2 reps/315lbs, 2 sets/2 reps/337lbs, 1 set/3 reps/326lbs.
*aprox 2 minutes rest between sets*

Pump Phase
Squats (with belt and light bands) - 2 sets/6 reps/315lbs (255-315lbs), 1 set/7 reps/315lbs (255-315lbs).
Bench Press (with light bands) - 2 sets/6 reps/335lbs (275-305lbs), 1 set/4+2 reps/335lbs (275-305lbs).
*aprox 2 minutes rest after each set*

I failed on my last set of Pump Phase Bench Press. I had absolutely nothing left in the tank. As I said I feel much better today. Right now I'm enjoying a huge all over body pump. Even my lats are pumped. Now it's time to eat.

Snowdaddy.

Deadlifts and Shouder Press

Pitifull day two of training. I'm not surprised though. My lower back is trashed and Deadlifts did nothing but aggravate it. I did manage to get a bit of work done before I cried mercy.

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

Power Phase
Deadlifts - 5 sets/2 reps/415lbs.
Seated Shoulder Press - 5 sets/2 reps/225lbs.
*rest was all over the place*

Pump Phase
Seated Shoulder Press - 3 sets/6 reps/185lbs.
*rest was all over the place*

With the "B" program there was ample rest after squats till deadlifts. I'm not sure if my fragile lower back will stand up to this program. I may have to switch back to avoid injury. I will think about it.

Snowdaddy

Doug Hepburn "A" Routine

Today was day one of my new routine. I've been following the Doug Hepburn "B" routine for two years now and although it has given me some amazing results it was becoming too familiar. Time or a change. Lucky for me Mr. Hepburn has an "A" routine.

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

Power Phase
Squats - 8 sets/2 reps/365lbs.
Bench Press - 5 sets/2 reps/295lbs, 3 sets/2 reps/315lbs.
*2 minutes rest after each set*

Pump Phase
Squats - 1 set/6 reps/365lbs - doubled light bands, 2 sets/6 reps/405lbs - doubled light bands.
Bench Press - 3 sets/6 reps/335lbs - light bands.
*2 minutes rest after each set*

Amazing work out. The Powerhouse was warm and humid and I was soaked when the work out was finished. The weights were light but being a new routine it was difficult. I know I will become accustomed to the volume and this program will offer some great results as the "B" routine did.

Snowdaddy