Squats as of late have been a point of frustration. Last night at 2000hrs I was extreemly motivated to squat and my numbers showed this. The first rep of my fourth set I feel a pinch in my left adductor muscle again. This shows me one thing. I'm not a young man any more and I have to spend time stretching and warming up properly.
Warm Up
Squats - 135lbs/10 reps, 225lbs/6 reps.
Working Sets
Squats (with belt) - 3 sets/2 reps/381lbs, 1 rep/381lbs OUCH!!!
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 3 sets/2, 3, 3 reps/315lbs, 1 set/2 reps/335lbs, 2 sets/2 reps/325lbs.
Eventhough I screwed up the squats my Bench Press was really working well. The best Bench I've had in a while. The pressing power is coming back nicely. Tomorrow, Deadlifts and Shoulder Press. Lots of foam rolling before Friday.
Snowdaddy
A Top 40 Weightlifting Blog
Tuesday, July 30, 2013
Friday, July 26, 2013
Squats and Bench Press
Training was brutal today. Very warm and it was raining. The humidity in the Powerhouse was off the scale.
Warm Up
Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps.
Working Sets
Squats (with belt) - 6 sets/3, 2, 2, 2, 2, 3 reps/ 357lbs.
On the seventh set of eight sets my felt a "POP" in my right knee. The distraction caused me to drop like stone into the rack. Squats are now complete. I don't think there is any problem. There is no pain and no swelling. Time for Bench Press.
Warm Up
Bench Press - 135lbs/12 reps, 225lbs/8 reps.
Working Sets
Bench Press - 4 sets/2 reps/315lbs, 4 sets/2 reps/325lbs.
The Bench Press is slowly coming back. The last set of Bench Press was difficult but much better than previous attempts. Rest up for the week end then back into action on Monday.
Snowdaddy
Warm Up
Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps.
Working Sets
Squats (with belt) - 6 sets/3, 2, 2, 2, 2, 3 reps/ 357lbs.
On the seventh set of eight sets my felt a "POP" in my right knee. The distraction caused me to drop like stone into the rack. Squats are now complete. I don't think there is any problem. There is no pain and no swelling. Time for Bench Press.
Warm Up
Bench Press - 135lbs/12 reps, 225lbs/8 reps.
Working Sets
Bench Press - 4 sets/2 reps/315lbs, 4 sets/2 reps/325lbs.
The Bench Press is slowly coming back. The last set of Bench Press was difficult but much better than previous attempts. Rest up for the week end then back into action on Monday.
Snowdaddy
Wednesday, July 24, 2013
Deadlifts and Shoulder Press
I've finally got my head back in the game. My motiation is returning. Deadlifts today felt great.
Warm Up
Stretching.
Squats - 135lbs/6 reps.
Deadlifts - 315lbs/6 reps.
Working Sets
Deadlifts - (no belt) 6 sets/2 reps/449lbs, (belt) 2 sets/3 and 2 reps/449lbs.
Seated Smith Machine Behind Neck Press - 8 sets/2, 2, 2, 3, 3, 3, 2, 2 reps/140lbs.
Lat Pull Downs - 5 sets/8 reps/120, 160, 160, 160, 200lbs.
I really enjoyed the work out today. The pump I experienced towards the end of the work out was awesome. Tomorrow off, Friday squats and bench press.
Snowdaddy
Warm Up
Stretching.
Squats - 135lbs/6 reps.
Deadlifts - 315lbs/6 reps.
Working Sets
Deadlifts - (no belt) 6 sets/2 reps/449lbs, (belt) 2 sets/3 and 2 reps/449lbs.
Seated Smith Machine Behind Neck Press - 8 sets/2, 2, 2, 3, 3, 3, 2, 2 reps/140lbs.
Lat Pull Downs - 5 sets/8 reps/120, 160, 160, 160, 200lbs.
I really enjoyed the work out today. The pump I experienced towards the end of the work out was awesome. Tomorrow off, Friday squats and bench press.
Snowdaddy
Monday, July 22, 2013
Squats and Bench Press
Still not following the Hepburn A routine but still had a great work out. Today I trained with two others. Unusual for me but in a good way.
Warm Up
Stretching.
Squats - bar/8 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.
Working Sets
Squats (with belt) - 5 sets/2 reps/365lbs, 1 set/2 reps/385lbs.
Warm Up
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps.
Working Sets
Bench Press - 1 set/3 reps/315lbs, 5 sets/2 reps/315lbs.
The pressing power is coming back and the Bench Press felt good. Squats were feeling light and easy, hense going up on the final set. I also rode my bicycle to the Powerhouse today which was a great warm up and to pump my legs up after heavy squats. Wednesday Deadlifts.
Snowdaddy
Warm Up
Stretching.
Squats - bar/8 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.
Working Sets
Squats (with belt) - 5 sets/2 reps/365lbs, 1 set/2 reps/385lbs.
Warm Up
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps.
Working Sets
Bench Press - 1 set/3 reps/315lbs, 5 sets/2 reps/315lbs.
The pressing power is coming back and the Bench Press felt good. Squats were feeling light and easy, hense going up on the final set. I also rode my bicycle to the Powerhouse today which was a great warm up and to pump my legs up after heavy squats. Wednesday Deadlifts.
Snowdaddy
Sunday, July 21, 2013
Upper Back Work
I've felt for a little while now that my upper back has been lacking. I used to add dumbbell rows after bench press training but with the new training routine I'm so spent after that I have omitted upper back work. As of late training has been all over the place so I did a bit of upper back last evening.
~alternate the following~
Bent Over Barbell Rows - 3 sets/12 reps/135lbs.
Cable Press Downs - 3 sets/12 reps/30kg.
Dumbbell Rows - 3 sets/8 reps per arm/105kg.
No rest between sets, just enough time to catch my breath. This training hit the spot. Just what I wanted. Tomorrow I will ride my bike to the Powerhouse and hit some squats.
Snowdaddy
~alternate the following~
Bent Over Barbell Rows - 3 sets/12 reps/135lbs.
Cable Press Downs - 3 sets/12 reps/30kg.
Dumbbell Rows - 3 sets/8 reps per arm/105kg.
No rest between sets, just enough time to catch my breath. This training hit the spot. Just what I wanted. Tomorrow I will ride my bike to the Powerhouse and hit some squats.
Snowdaddy
Friday, July 19, 2013
Shoulders
I'm really enjoying hitting shoulders lately. It's been something that I've neglected so the gains are coming quick.
Warm Ups (various exercises)
~alternate the following~
Seated Shoulder Press - 8 sets/3 reps/195lbs.
Barbell Curls - 8 sets/8 reps/95lbs.
Plate Shrugs - 8 sets/12 reps/45lbs x 2.
Cable Triceps Extensions - 8 sets/8 reps/30kg.
Short rest between sets, just enought to catch my breath. Right now I'm enjoying a great pump that all the sets and reps and post work out drink are giving me.Not sure if I'll have a chance to lift over the week end but I have plans to bend bars at the Powerhouse Monday Morning.
Snowdaddy
Warm Ups (various exercises)
~alternate the following~
Seated Shoulder Press - 8 sets/3 reps/195lbs.
Barbell Curls - 8 sets/8 reps/95lbs.
Plate Shrugs - 8 sets/12 reps/45lbs x 2.
Cable Triceps Extensions - 8 sets/8 reps/30kg.
Short rest between sets, just enought to catch my breath. Right now I'm enjoying a great pump that all the sets and reps and post work out drink are giving me.Not sure if I'll have a chance to lift over the week end but I have plans to bend bars at the Powerhouse Monday Morning.
Snowdaddy
Deadlifts
Yesterday I got up early and hit the gym at work. I only had about 40 minutes so the work out was very condensed.
Warm Up
Stretching.
Squats - bar/6 reps, 135lbs/8 reps.
Deadlifts - 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps, 405lbs/3 reps, 405lbs/4 reps.
Ab Sling - 4 sets/15 reps.
A very quick yet good work out. All the deadlifts were done with out a belt.
Snowdaddy
Warm Up
Stretching.
Squats - bar/6 reps, 135lbs/8 reps.
Deadlifts - 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps, 405lbs/3 reps, 405lbs/4 reps.
Ab Sling - 4 sets/15 reps.
A very quick yet good work out. All the deadlifts were done with out a belt.
Snowdaddy
Squats and Bech Press
Working out after work on Wednesday 17 July I managed to get in Squats and Bench Press.
Warm Up
Stretching
Squats - 135lbs/6 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats - 6 sets/2 reps/365lbs, 2 sets/1 rep/375lbs (first 3 sets, no belt).
Bench Press - (warm ups) 8 sets/1 rep/315lbs. (3rd set, 2 reps).
Not too bad. My left side is feeling better and I could feel the pressing power coming back.
Snowdaddy
Warm Up
Stretching
Squats - 135lbs/6 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats - 6 sets/2 reps/365lbs, 2 sets/1 rep/375lbs (first 3 sets, no belt).
Bench Press - (warm ups) 8 sets/1 rep/315lbs. (3rd set, 2 reps).
Not too bad. My left side is feeling better and I could feel the pressing power coming back.
Snowdaddy
Saturday, July 13, 2013
Shoulders
Yesterday I did a few Deadlifts with Grant Connors. Today I wanted to get some shoulder work to complete what I should have been working on.
Seated Shoulder Press - bar/12 reps, 95lbs/12 reps, 135lbs/6 reps, 8 sets/3 reps/185lbs.
Standing Plate Shrugs - 5 sets/12 reps/45lbs per hand.
Seated Concentration Dumbbell Curls - 2 sets/8 reps/35lbs, 5 sets/4 reps/50lbs.
At this point I got my ball glove and played catch with my son for about 30 minutes. After that I brought my 35lbs blob dumbbell out into the year to practice some throwing. Five times per arm. It felt really good to practice something so dynamic. I will try them again soon.
I also found out where I may have injured myself which is effecting my Bench Press. I will monitor my left arm where the biceps attaches to the shoulder. There is a bit of a strain in that location.
Snowdaddy
Seated Shoulder Press - bar/12 reps, 95lbs/12 reps, 135lbs/6 reps, 8 sets/3 reps/185lbs.
Standing Plate Shrugs - 5 sets/12 reps/45lbs per hand.
Seated Concentration Dumbbell Curls - 2 sets/8 reps/35lbs, 5 sets/4 reps/50lbs.
At this point I got my ball glove and played catch with my son for about 30 minutes. After that I brought my 35lbs blob dumbbell out into the year to practice some throwing. Five times per arm. It felt really good to practice something so dynamic. I will try them again soon.
I also found out where I may have injured myself which is effecting my Bench Press. I will monitor my left arm where the biceps attaches to the shoulder. There is a bit of a strain in that location.
Snowdaddy
Friday, July 12, 2013
Deadlifts with Grant Connors
Deadlifts at the 14 Wing Powerhouse were great today. I had the honor to play host to 7 times Atlantic Canada's Strongest Man Grant Connors. I didn't lift very much and Grant was also not too impressed with his performance but we spent most of the work out sharing war stories.
Squats - bar/8 reps, 135lbs/6 reps.
Deadlifts - 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/3 reps, 495lbs/1 rep, 495lbs/1 rep.
At this point I called it quits and let Grant get into his gear. Watching him toy with 675lbs Deadlifts and 425lbs on the Bench was inspirational. Like I said a great day.
Snowdaddy
Squats - bar/8 reps, 135lbs/6 reps.
Deadlifts - 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/3 reps, 495lbs/1 rep, 495lbs/1 rep.
At this point I called it quits and let Grant get into his gear. Watching him toy with 675lbs Deadlifts and 425lbs on the Bench was inspirational. Like I said a great day.
Snowdaddy
Thursday, July 11, 2013
Squats and Bench Press with Chains
Today's work out was brutal. Temperature out side and in the garage is 27 degC. It rained earlier today so the humidex is off the charts. My guess is 33 degC. Not my best work out but I thanked my training partner for dragging me through it.
Warm Up
Stretching.
Squats - 135lbs/8 reps, 225lbs/6 sets, 315lbs/4 reps.
Power Phase
Squats (with belt) - 8 sets/2 reps/365lbs.
Bench Press - (warm ups first) 8 sets/1 rep/315lbs.
Pump Phase
Squats (with belt) - 245lbs + 120lbs chain/3 sets/6, 8, 9 reps.
Bench Press - 3 sets/8 reps/115lbs + 120lbs chain/3 sets/8 reps.
Vicious work out. I constantly battled in my mind to find some excuse to quit. Now I'm plum tuckered out and in need of a nap.
Snowdaddy
Warm Up
Stretching.
Squats - 135lbs/8 reps, 225lbs/6 sets, 315lbs/4 reps.
Power Phase
Squats (with belt) - 8 sets/2 reps/365lbs.
Bench Press - (warm ups first) 8 sets/1 rep/315lbs.
Pump Phase
Squats (with belt) - 245lbs + 120lbs chain/3 sets/6, 8, 9 reps.
Bench Press - 3 sets/8 reps/115lbs + 120lbs chain/3 sets/8 reps.
Vicious work out. I constantly battled in my mind to find some excuse to quit. Now I'm plum tuckered out and in need of a nap.
Snowdaddy
Wednesday, July 10, 2013
Deadlifts and Military Press
Today I had about 2 hours during lunch to work out. It's been a while since I've worked out and I feel bad about it. The summer is very busy with all the kids activities and work my focus and motivation are not where they should be. Today felt pretty good eventhough I didn't have quite enough time to finish.
Warm Up
Stretching.
Squats - 115lbs/6 reps, 205lbs/6 reps.
Deadlifts - 315lbs/6 reps.
Power Phase
Deadlifts - 6 sets/3 reps/405lbs.
Military Press - 4 sets/3 reps/135lbs, 2 sets/3 reps/155lbs, 2 sets/2 reps/175lbs.
Right now I feel great and a tad more motivated than before. Tomorrow I will have time to squat and bench.
Snowdaddy
Warm Up
Stretching.
Squats - 115lbs/6 reps, 205lbs/6 reps.
Deadlifts - 315lbs/6 reps.
Power Phase
Deadlifts - 6 sets/3 reps/405lbs.
Military Press - 4 sets/3 reps/135lbs, 2 sets/3 reps/155lbs, 2 sets/2 reps/175lbs.
Right now I feel great and a tad more motivated than before. Tomorrow I will have time to squat and bench.
Snowdaddy
Tuesday, July 02, 2013
Squats
I've been questioning my program lately because it's extreemly difficult. My training partner and I where talking about coming up with a new program tomorrow. However, tonight I decided to see how my squat singles were feeling. Yikes!!! What a surprise!
Buffalo Bar Squats - 110lbs/6 reps, 180lbs/6 reps, 250lbs/6 reps, 300lbs/1 rep, 400lbs/1 rep, 420lbs/1 rep, 440lbs/1 rep.
Not a lengthy work out but I am shocked how easy 200kgs was. Just a belt and no knee sleeves. I think we need to stay with the program. Just modify it a bit.
Snowdaddy
Buffalo Bar Squats - 110lbs/6 reps, 180lbs/6 reps, 250lbs/6 reps, 300lbs/1 rep, 400lbs/1 rep, 420lbs/1 rep, 440lbs/1 rep.
Not a lengthy work out but I am shocked how easy 200kgs was. Just a belt and no knee sleeves. I think we need to stay with the program. Just modify it a bit.
Snowdaddy
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