I'm back home and pleased to be back into my familiar gyms. Squats this morning at the Powerhouse were better than in the past few months.
Warm Ups
Leg Swings
Extensive Stretching.
Squats - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps.
Power Phase
Squats (with belt and knee sleeves) - 3 sets/1 rep/405lbs, 2 sets/1 rep/416lbs.
Pump Phase
Squats (with belt and knee sleeves) - 3 sets/4, 5, 6 reps/315lbs.
Motivation started to drift as the work out went on. I've got a very busy week ahead of me and I was distracted right from the begining. Tomorrow is Bench Press. Time to get my head together.
Snowdaddy
A Top 40 Weightlifting Blog
Monday, September 30, 2013
Thursday, September 26, 2013
Deadlifts
I don't know how I completed yesterdays work out. It was one of the longest/best deadlift work outs I have ever had
Warm Up
Extensive Stretching.
Squats - 135lbs/8 reps.
Deadlifts - 315lbs/6 reps, 405lbs/1 rep.
Power Phase
Deadlifts - with belt 495lbs/1 rep, 535lbs/1 rep, 550lbs/1 rep.
Rack Pulls - 495lbs/2 reps, 585lbs/2 reps, 675lbs/1 rep, 725lbs/1rep
Pump Phase
Deadlifts - 245lbs/6 rreps, 275lbs/6 reps, 315lbs/6 reps, 385lbs/4 reps, 385lbs/6 reps, 385lbs/8 reps.
At this point it was time for supper. Really good training day. Needs to be moee like it
Snowdaddy
Warm Up
Extensive Stretching.
Squats - 135lbs/8 reps.
Deadlifts - 315lbs/6 reps, 405lbs/1 rep.
Power Phase
Deadlifts - with belt 495lbs/1 rep, 535lbs/1 rep, 550lbs/1 rep.
Rack Pulls - 495lbs/2 reps, 585lbs/2 reps, 675lbs/1 rep, 725lbs/1rep
Pump Phase
Deadlifts - 245lbs/6 rreps, 275lbs/6 reps, 315lbs/6 reps, 385lbs/4 reps, 385lbs/6 reps, 385lbs/8 reps.
At this point it was time for supper. Really good training day. Needs to be moee like it
Snowdaddy
Sunday, September 22, 2013
Squats
Spent the day driving back from a friends place. Of course I ate and drank too much. My squats tonight was fine. Better than I thought but still just fine.
Warm Ups
Leg Swings
Lots of stretching.
Squats - 135lbs/10 reps, 225lbs, 8 reps, 315lbs/4 reps.
Power Phase
Squats (just belt) - 4 sets/1 rep/405lbs.
Pump Phase
Squats (just belt) - 6 sets/4, 4, 3, 4, 3, 3 reps/315lbs.
The last set of the Pump Phase was actually 335lbs. Not too bad. It keeps getting better and thats what counts.
Snowdaddy
Warm Ups
Leg Swings
Lots of stretching.
Squats - 135lbs/10 reps, 225lbs, 8 reps, 315lbs/4 reps.
Power Phase
Squats (just belt) - 4 sets/1 rep/405lbs.
Pump Phase
Squats (just belt) - 6 sets/4, 4, 3, 4, 3, 3 reps/315lbs.
The last set of the Pump Phase was actually 335lbs. Not too bad. It keeps getting better and thats what counts.
Snowdaddy
Friday, September 20, 2013
Bench Press
Wanted to push myself a bit more tonight. Numbers were up a little but it didn't finish the way I wanted but still finished strong none the less.
Warm Up
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 275lbs/4 reps.
Light Stretching.
Power Phase
Bench Press - 225lbs/8 reps, 315lbs/2 reps, 335lbs/1 rep, 4 sets/1 rep/345lbs.
Pump Phase
Bench Press (with Titan RAM) - 3 sets/4 reps/345lbs, missed last rep.
Bench Press (with Titan RAM) - 355lbs/1 rep, 365lbs/1 rep, 375lbs/1 rep.
*shorter rest*
OH Plate Extensions - 3 sets/16 reps/45lbs.
Dumbbell Rows - 80lbs/10 reps, 100lbs/10 reps, 110lbs/8 reps.
Lat Pull Downs - 180lbs/8 reps, 3 sets/6 reps/210lbs.
Cable Triceps Extensions - 3 sets/180lbs/12 reps.
Lots of volume this evening. My upper back, chest, and shoulders are really pumped. Tomorrow is off and I will be Squatting on Sunday evening. I will be trying knee wraps and see if 455lbs+ will go for a ride.
Snowdaddy
Warm Up
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 275lbs/4 reps.
Light Stretching.
Power Phase
Bench Press - 225lbs/8 reps, 315lbs/2 reps, 335lbs/1 rep, 4 sets/1 rep/345lbs.
Pump Phase
Bench Press (with Titan RAM) - 3 sets/4 reps/345lbs, missed last rep.
Bench Press (with Titan RAM) - 355lbs/1 rep, 365lbs/1 rep, 375lbs/1 rep.
*shorter rest*
OH Plate Extensions - 3 sets/16 reps/45lbs.
Dumbbell Rows - 80lbs/10 reps, 100lbs/10 reps, 110lbs/8 reps.
Lat Pull Downs - 180lbs/8 reps, 3 sets/6 reps/210lbs.
Cable Triceps Extensions - 3 sets/180lbs/12 reps.
Lots of volume this evening. My upper back, chest, and shoulders are really pumped. Tomorrow is off and I will be Squatting on Sunday evening. I will be trying knee wraps and see if 455lbs+ will go for a ride.
Snowdaddy
Thursday, September 19, 2013
Deadlifts
The gym here is very crowded. I wasn't sure there would be room for me to lift in the weightroom. I moved out the the indoor track where there is a crossfit area. Lots of room but I could only fit four thick bumper plates per side on the bar.
Warm Ups
Squat - 135lbs/10 reps, 225lbs/8 reps.
Deadlifts - 315lbs/6 reps.
Working Sets
Deadlifts - 405lbs/4, 5, 6 reps.
Dynamic Deadlifts - 405lbs/5 sets/1 rep.
Rack Pulls - singles/ 405, 495, 585, 675, 725lbs.
Also did some lat pull downs and other fun back stuff
Snowdaddy.
Warm Ups
Squat - 135lbs/10 reps, 225lbs/8 reps.
Deadlifts - 315lbs/6 reps.
Working Sets
Deadlifts - 405lbs/4, 5, 6 reps.
Dynamic Deadlifts - 405lbs/5 sets/1 rep.
Rack Pulls - singles/ 405, 495, 585, 675, 725lbs.
Also did some lat pull downs and other fun back stuff
Snowdaddy.
Tuesday, September 17, 2013
Cardio and Core
Fun work out. The Borden base gym has an indoor running track and a cross fit area. Fun fun fun.
Alternate the following
Walk /Jog - 0.5km
Sit Ups - 20reps
Lots of Stretching.
Total
Walk/ Jog 2.5km
Sit Ups - 60 reps
Extensive Stretching.
I feel good right now except my hamstrings are still tight. I'm sure after some warm up squats and more stretching I'll be ready for Deadlifts. Bring it On!!!
Snowdaddy
Alternate the following
Walk /Jog - 0.5km
Sit Ups - 20reps
Lots of Stretching.
Total
Walk/ Jog 2.5km
Sit Ups - 60 reps
Extensive Stretching.
I feel good right now except my hamstrings are still tight. I'm sure after some warm up squats and more stretching I'll be ready for Deadlifts. Bring it On!!!
Snowdaddy
Monday, September 16, 2013
Bench Press
Another good work out in Borden. Not my best but a low bench and no chalk.
Warm Up
Light Stretching.
Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/3 reps.
Power Phase
Bench Press - 5 sets/1 rep/335lbs.
Pump Phase
Bench Press (with Titan RAM) - 6 sets/3,4,3,4,4,4 reps/335lbs.
Extra Stuff
Dumbbell Rows - 60lbs/8 reps, 100lbs/8 reps, 110lbs/8 reps.
Diet is a bit messed up eating at the mess. I am getting more than enough protein but my caloric intake is a bit high. Tomorrow I don't want to lift but I will be doing core work and some cardio. Fun!
Snowdaddy
Warm Up
Light Stretching.
Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/3 reps.
Power Phase
Bench Press - 5 sets/1 rep/335lbs.
Pump Phase
Bench Press (with Titan RAM) - 6 sets/3,4,3,4,4,4 reps/335lbs.
Extra Stuff
Dumbbell Rows - 60lbs/8 reps, 100lbs/8 reps, 110lbs/8 reps.
Diet is a bit messed up eating at the mess. I am getting more than enough protein but my caloric intake is a bit high. Tomorrow I don't want to lift but I will be doing core work and some cardio. Fun!
Snowdaddy
Sunday, September 15, 2013
Squats in Borden
I'm in Borden Ontario for the next two weeks. This is great for me as I can concentrate completely on my lifting. Today I had a really good squat day. I don't feel injured and my numbers were ok.
Warm Ups
Lots of hip mobility stretches.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs/2 reps.
Power Phase
Squats (belt and knee sleeves) - 3 sets/1 rep/405lbs.
Pump Phase
Squats (just belt) - 6 sets/3reps/315lbs.
All in all a good solid work out and I'm not injured.
Snowdaddy
Warm Ups
Lots of hip mobility stretches.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs/2 reps.
Power Phase
Squats (belt and knee sleeves) - 3 sets/1 rep/405lbs.
Pump Phase
Squats (just belt) - 6 sets/3reps/315lbs.
All in all a good solid work out and I'm not injured.
Snowdaddy
Monday, September 09, 2013
More Squats and Bench Press Day 7.5 and 8
Yes, I know, weird. Today I was showing a future member of the Powerhouse the gym and of course I brought my gear. I couldn't let him work out by himself, could I?
Leg Swings and Stretching again. Feels great!
Squats - 135lbs/10 reps, 225lbs/6 reps, (belt and knee sleeves) 315lbs/4 reps, 365lbs/2 reps, 405lbs/1 rep.
Tonight I also did some Bench Press.
Warm Up
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/1 rep.
Power Phase
Bench Press - 5 sets/1 rep/335lbs.
*didn't time rest between sets*
Pump Phase
Bench Press (with light bands) - 4 sets/4 reps/275lbs to 305lbs, 2 sets/5 reps/275lbs to 305lbs.
*didn't time rest between sets*
Although the Bench Press was lighter than last week it was much more controlled than before. A good pause and solid drive to lock out. On a side note my lower back it feeling better. Stretching is really helping.
Leg Swings and Stretching again. Feels great!
Squats - 135lbs/10 reps, 225lbs/6 reps, (belt and knee sleeves) 315lbs/4 reps, 365lbs/2 reps, 405lbs/1 rep.
Tonight I also did some Bench Press.
Warm Up
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/1 rep.
Power Phase
Bench Press - 5 sets/1 rep/335lbs.
*didn't time rest between sets*
Pump Phase
Bench Press (with light bands) - 4 sets/4 reps/275lbs to 305lbs, 2 sets/5 reps/275lbs to 305lbs.
*didn't time rest between sets*
Although the Bench Press was lighter than last week it was much more controlled than before. A good pause and solid drive to lock out. On a side note my lower back it feeling better. Stretching is really helping.
Sunday, September 08, 2013
Squats Day 7
My lower back is buggered again. It really screws up my pre competition training. With nothing else I can do I am gearing back and focusing on the fundimentals. Extra warm ups, extra stretching, and extra time. Today felt great. It wasn't very difficult but it was the first time in a while I've felt connected to the lifts.
Warm Ups
Leg Swings - 12 per side.
Groin Stretching.
Bent over calf and hamstring stretch.
Squats - Bar/12 reps, 135lbs/10 reps, 225lbs/6 reps.
Working Sets
Squats (with belt only) - 3 sets/1 rep/315lbs, 3 sets/1 rep/335lbs, 3 sets/1 rep/355lbs.
Every set I gave maximum concentration on holding the bar, bar position on my back, upper back tighness, and core tightness. Every set was slow and controlled being sure to sit back and sit up. Right now my lower back feels much better.
Snowdaddy
Warm Ups
Leg Swings - 12 per side.
Groin Stretching.
Bent over calf and hamstring stretch.
Squats - Bar/12 reps, 135lbs/10 reps, 225lbs/6 reps.
Working Sets
Squats (with belt only) - 3 sets/1 rep/315lbs, 3 sets/1 rep/335lbs, 3 sets/1 rep/355lbs.
Every set I gave maximum concentration on holding the bar, bar position on my back, upper back tighness, and core tightness. Every set was slow and controlled being sure to sit back and sit up. Right now my lower back feels much better.
Snowdaddy
Monday, September 02, 2013
Bench Press Day 6
Tonight's work out made up for my dissapointing performance last night.
Warm up
Stretching.
Shoulder mobility exercises.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/2 reps.
Power Phase
Bench Press (with wrist wraps) - 5 sets/1 rep/350lbs.
*5 minutes rest after each set*
Pump Phase
Bench Press (with wrist wraps and Titan RAM) - 6 sets/4, 4, 4, 3, 4, 4 reps/350lbs.
*2 minutes rest after ech set*
Had my Birthday dinner and my parents/Grandfather came over. Short on time I didn't do any support work. I'm not concerned as everything went so well. Not my strongest Bench Press work out todate but not bad.
Video
Snowdaddy
Warm up
Stretching.
Shoulder mobility exercises.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/2 reps.
Power Phase
Bench Press (with wrist wraps) - 5 sets/1 rep/350lbs.
*5 minutes rest after each set*
Pump Phase
Bench Press (with wrist wraps and Titan RAM) - 6 sets/4, 4, 4, 3, 4, 4 reps/350lbs.
*2 minutes rest after ech set*
Had my Birthday dinner and my parents/Grandfather came over. Short on time I didn't do any support work. I'm not concerned as everything went so well. Not my strongest Bench Press work out todate but not bad.
Video
Snowdaddy
Sunday, September 01, 2013
Squats Day 5
Really frustrating training day, especially on my Birthday. Last year on my 40th Birthday I squatted a PB. This year 420lbs felt very heavy. I am 44lbs lighter than last year though.
Warm Up
Foam Rolling.
Stretching.
Stationary Bike - 5 minutes.
Squats - 135lbs/6 reps, 135lbs/3 reps, 225lbs/3 reps, 315lbs/3 reps.
Power Phase
Squats (with belt and knee sleeves) - 425lbs/1 rep, 425lbs/1 rep MISS, 405lbs/1 rep (knee wraps), 405lbs/1 rep (knee wraps), 405lbs/1 rep (knee sleeves).
*5 minutes rest between each set*
Pump Phase
Squats (with belt and med bands) - 2 sets/4 reps/405lbs (300lbs to 360lbs), 2 sets/3 reps/405lbs (no belt).
*ample rest but no more than 5 minutes*
I only did 4 sets of Pump Phase. My lower back went pop during the last set so I called it a day. Right now I feel pressure in my lower back but no pain. I will take it easy and hopefully I won't be laid up again. Although the Power Phase didn't feel strong I handled the Pump Phase much easier than last week. Just stick with the plan and see how things turn out.
Snowdaddy
Warm Up
Foam Rolling.
Stretching.
Stationary Bike - 5 minutes.
Squats - 135lbs/6 reps, 135lbs/3 reps, 225lbs/3 reps, 315lbs/3 reps.
Power Phase
Squats (with belt and knee sleeves) - 425lbs/1 rep, 425lbs/1 rep MISS, 405lbs/1 rep (knee wraps), 405lbs/1 rep (knee wraps), 405lbs/1 rep (knee sleeves).
*5 minutes rest between each set*
Pump Phase
Squats (with belt and med bands) - 2 sets/4 reps/405lbs (300lbs to 360lbs), 2 sets/3 reps/405lbs (no belt).
*ample rest but no more than 5 minutes*
I only did 4 sets of Pump Phase. My lower back went pop during the last set so I called it a day. Right now I feel pressure in my lower back but no pain. I will take it easy and hopefully I won't be laid up again. Although the Power Phase didn't feel strong I handled the Pump Phase much easier than last week. Just stick with the plan and see how things turn out.
Snowdaddy
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