Bench Press Day 4

In kind of a bad mood tonight so I spent my evening with my best buddies. My weights. Since I already did everything this week I figured it wouldn't hurt hitting the bench.

Warm Up
Stretching.
Shoulder Mobility.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/3 reps.

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

Pump Phase
Bench Press (with Titan RAM) - 6 sets/4, 3, 4, 4, 3, 3 reps/345lbs.
*2 minutes rest after each set*

Extra Stuff
Cable Press Downs - 3 sets/16 reps/30kg.
Dumbbell Rows - 3 sets/10 reps per side/105lbs.

Now it's after my bed time. Night, night.

Snowdaddy

Deadlifts Day 3

Feeling good and strong. Other than tight hamstrings from Squats on Sunday I didn't see any reason why I couldn't go right into Deadlifts today. I'm not sorry I did. Although not very strong, 505lbs felt quite heavy, I was able to pull off some quality pulls.

Warm Up
Light Stretching.
Squationary Bike - 5 minutes.
More Stretching.
Squats - bar/6 reps, 95lbs/8 reps.
Deadlifts - 365lbs/6 reps.

Power Phase
Deadlifts (with belt) - 3 sets/1 rep/505lbs.
*5 minutes rest after each set*

Pump Phase
Deadlifts (with grey bands, no belt) - 5 sets/3 reps/350lbs to 410lbs, 1 set/4 reps, 350lbs to 410lbs.
*2 to 3 minutes rest after each set*

Now it's time to EAT!!!

Snowdaddy

Bench Press Day 2

Today was Bench Press. I'm still stiff and sore from squats yesterday which is to be expected. Shows that I did some good work. Bench work today went well. Not my strongest but quality no the less.

Warm Up
Light Stretching.
Stationary Bike - 5 minutes.
More Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/3 reps.

Power Phase
Bench Press - 3 sets/1 rep/345lbs.
*4 minutes rest after each set*

Pump Phase
Bench Press (with Titan RAM and wrist wraps) - 4 sets/3 reps/345lbs, 2 sets/4 reps/345lbs.
*2 minutes rest after each set*

Extra Stuff
Bench Over Dumbbell Rows - 3 sets/8 reps per side/105lbs.
Triceps Press Downs - 3 sets/16 reps/35kgs.

Great work out. Nuff Said!

Snowdaddy

Eastern Canadian Training Squats Day 1

Today is my first day of training for the Eastern Canadian Powerlifting Championships, 26 October, Sydney Nova Scotia. This summer has been extreemly busy and my motivation has been lacking. I tried a new training program with a training partner for a few months. Although I liked the company while training I have concluded that I prefer to train by myself. Now that I've done complaining...

Warm Ups
Lots of time spent on foam rolling and stretching.
Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats (with belt and knee sleeves) - 3 sets/1 rep/405lbs.
*5 minutes rest after each set*

Pump Phase
Squats (with belt no knee sleeves) - 6 sets/3 reps/405lbs with med bands (300lbs to 365lbs)
*3 minutes rest after each set*

Core Work
Stability Ball Sit Ups - 3 sets/20 reps.

I switched back to the Doug Hepburn "B" routine. I really enjoyed the familiarity of this program. It really seems to suit and work for me. Next work out is Bench Press.

Snowdaddy