Bench Press day 14

Today's work out was a real tough one. I had to dig deep to finish.

Warm Up
Shoulder Mobility and Stretching.
Bench Press - bar/12 reps, 135lbs/16 reps, 225lbs/12 reps, 315lbs/7 reps.

Power Phase
Bench Press (with wrist wraps) - 5 sets/1 rep/365lbs.
*5 minutes rest after each set*

Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/5, 5, 4, 4, 4, 4 reps/300lbs to 320lbs.
*2 minutes rest after each set*

Support Work
Dumbbell Hammer Curls - 3 sets/12 reps/37lbs.
OH Dumbbell Extensions - 3 sets/12 reps/37lbs.
Bent Over Dumbbell Rows - 3 sets/8 reps/140lbs.
Cable Press Downs - 3 sets/12 reps/25kg.

Right now, as usual after a hard work out, I am enjoying a great pump. My post work out drink is coursing through my muscles. I feel thick and huge. I feel PERFECT! Today's work out was not my strongest but it was controlled and powerful!

Snowdaddy

Squats day 13

Training is going really well and I continue to get stronger. Squats today felt much easier than last week. The support work is definitely helping.

Warm Up
Leg Swings and Extensive Stretching.
Squats - bar/12 reps, 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps.

Power Phase
Squats (with belt) - 6 sets/1 rep/415lbs.
*5 minutes rest between sets*

Pump Phase
Squats (with belt and medium bands) - 6 sets/4, 5, 4, 5, 3, 3 reps/320lbs to 380lbs.
*2 minutes rest after each set*

Support Work
Seated Leg Extensions - 3 sets/20 reps/80lbs.
Lying Leg Curls - 3 sets/12 reps/80 reps.

Not much else to say right now but, FEED ME!!!

Snowdaddy

Deadlifts day 12

Boxing Day and Deadlifts. I was lazy this morning and with a stomach still full of Christmas turkey it was time to DEADLIFT!!!

Warm Up
Leg Swings (20), Stretching.
Squats - bar/10 reps, 135lbs/8 reps.
Deadlifts - 275lbs/8 reps, 365lbs/6 reps, 455lbs/3 reps.

Power Phase
Deadlifts (with belt) - 5 sets/1 rep/530lbs.
*5 minutes rest between sets*

Pump Phase
Deadlifts (with belt and medium bands) - 6 sets/4, 4, 4, 4, 3, 4 reps/375lbs to 430lbs.
*2 minutes rest between sets*

Fabulous Deadlifts this afternoon. I can really feel my hamstrings and glute tie ins. Lower back feels great. I snuck in an extra 5lbs today and I will do this once and a while. Going to be fun to watch the numbers increase over the next while.

Snowdaddy

Bench Press day 11

It is Christmas Eve and I really enjoy training when others are taking a break. It proves to me that I am dedicated.

Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/12 reps, 315lbs/5 reps.

Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/365lbs.

Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/4 reps/300lbs to 320lbs.

Support Work
Wide Grip Lat Pull Downs - 3 sets/12 reps/160, 180, 200lbs.
Inclined Triceps Extensions - 3 sets/12 reps/35, 40, 40lbs.

I was a bit discouraged during the Pump Phase until I verified the band assistance. After that I decided it was a good Christmas Eve work out.

Snowdaddy

Squats day 10

Even a stomach flu isn't enough to keep me from Squats.

Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps.

Power Phase
Squats (with belt only) - 4 sets/1 rep/405lbs, 2 sets/1 rep/415lbs.
*ample rest between sets*

Pump Phase
Squats (with belt and medium bands) - 3 sets/4 reps/315-375lbs, 3 sets/3 reps/315-375lbs.
*shorter rest between sets*

Support Work
Leg Extensions - 3 sets/20 reps/70lbs.
Lying Leg Curls - 3 sets/12, 14, 16 reps/70lbs.

Took my time with today's work out. With a stomach flu I didn't want any accidents. Even though energy levels were a bit low I still managed to have a good work out and the strength is most certainly increasing. Tomorrow it's Christmas Eve and Bench Press.

Snowdaddy

Bench Press extra day

Feeling like bending a bar today. I stepped out into my garage for some Bench Press. I am glad I did.

Warm Up
Light Stretching and Mobility Work.
Bench Press - 135lbs/16 reps, 225lbs/10 reps, 315lbs/7 reps (PB) VIDEO

Power Phase
Bench Press (with wrist wraps) - 3 sets/1 rep/365lbs.
*ample rest between sets*

Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/6, 6, 4, 4, 4, 4 reps/275 to 325lbs.
*ample rest between sets*

Support Work
Dumbbell Hammer Curls - 3 sets/12 + 6 reps/40lbs per dumbbell.
OH Triceps Extensions - 3 sets/12, 14, 16 reps/40lbs per dumbbell.
Bent Over Dumbbell Rows - 3 sets/6, 7, 8 reps/145lbs per side.

One of my strongest Bench Press work outs to date. I am very pleased with my progress. Now it's time to rest up and enjoy the week end with my family. Squats on Sunday or Monday.

Snowdaddy

Deadlifts day 8

Snow day today. We are expecting 25cm of snow. Nothing to do but make a fire in the garage and DEADLIFT!!!

Warm Up
Leg Swings and Stretching.
Squats - bar/8 reps, 135lbs/6 reps.
Deadlifts - 275/6 reps, 365lbs/4 reps, 455lbs/2 reps.

Power Phase
Deadlifts (with belt) - 4 sets/1 rep/525lbs.
*ample rest between sets*

Pump Phase
Deadlifts (with belt and med bands) - 6 sets/3, 3, 4, 4, 4, 3 reps/525lbs (370lbs to 430lbs).
*shorter rest between sets*

A great work out. Outside the snow is blowing. Inside my home gym its warm and cozy. Feeling good.

Snowdaddy

Bench Press day 7

Last weeks schedule was crazy. Time to get back on track. Bench today was a bit tougher than last week as I've only had three days rest instead of a full week. Now I'm back on schedule.

Warm Up
Light Stretching.
Bench Press - 135lbs/16 reps, 225lbs/10 reps, 315lbs/4 reps.

Power Phase
Bench Press - 7 sets/1 rep/355lbs
*5 minutes rest after each set*

Pump Phase
Bench Press (with light bands) - 6 sets/4, 4, 3, 3, 3, 4 reps/355lbs (minus light bands)
*2 minutes rest after each set*

I feel sore still after last week's training so I didn't want to push it too much. Now to rest up a few days and get ready for some epic Deadlifts.

Snowdaddy

Squats day 6

Trained with a new member of the Powerhouse tonight. Most gyms in the area are shut down today due to weather. Of course the Powerhouse is open for business.

Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps.

Power Phase
Squats (with lifting large knee sleeves and belt) - 7 sets/1 rep/405lbs.
*ample rest between sets*

Pump Phase
Squats (no sleeves, no belt) - 6 sets/4, 4, 3, 3, 3, 4 reps/315lbs.
*much shorter rest between sets*

Support Work
alternate the following
Leg Extensions - 3 sets/16 reps/90, 100, 100lbs.
Lying Leg Curls - 3 sets/12 reps/80, 90, 90lbs.

Legs feel great right now. Time for some food then off to bed. Good work out.

Snowdaddy

Bench Press Day 5

Slow Friday night at work meant I hit the bench for some Bench Press.

Warm Up
Light Stretching.
Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps.

Power Phase
Bench Press - 6 sets/1 rep/355lbs.
*ample rest between sets*

Pump Phase
Bench Press - 6 sets/4, 4, 4, 3, 3, 4 reps/275lbs.
*shorter rest between sets*

Support Work
Dumbbell Hammer Curls - 3 sets/12 reps/40lbs.
Dumbbell OH Extensions - 3 sets/12 reps/40lbs.

Two days later and I'm still feeling a good upper body pump. This week was ridiculous busy so my lifting schedule was all over the place. I did get the essentials done which counts. These next few weeks will be much better.

Snowdaddy

Squats day 4

This week has been crazy busy. I did manage a great squat work out on Monday but I haven't bent a bar since. No worries, I have my annual PT test tomorrow so staying away from the weights is probably the best thing. Here is how things went on Monday.

Walk to 14 Wing Powerhouse - 3km / 30min / 425Kcal.

Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats (with belt and knee sleeves) - 6 sets/1 rep/405lbs.
*5 minutes rest after each set*

Pump Phase
super set the following
Squats (no belt or sleeves) - 1 set/4 reps/275lbs, 5 sets/3 reps/275lbs.
Leg Extensions - 3 sets/16 reps/90lbs.
Lying Leg Curls - 3 sets/12 reps/60, 70, 80lbs.

Walk home from 14 Wing Powerhouse - 3km / 30min / 425Kcal.

At that point I had to eat. This work out was exactly like what I want to do to get ready for Nationals. Now if I can only get some more time to have more work outs like this. I am busy.

Snowdaddy

Deadlifts Day 3

I've been a busy week. My sleep has been messed up and my energy levels are quite low. Time to nut up and PULL!

Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps.
Deadlifts - 365lbs/5 reps, 445lbs/2 reps.

Power Phase
Deadlifts (with belt) - 3 sets/1 rep/525lbs.
*5 minutes rest after each set*

Pump Phase
Deadlifts (with light bands 45-95lbs) - 6 sets/2 reps/430-480lbs.
*2 minutes rest after each set*

Tonight's work out may have been a bit heavy for starting out. The Power Phase Deadlifts felt good and heavy. I only used the light bands on the Pump Phase which felt very heavy. A good work out none the less.

Snowdaddy

Bench Press Day 2

OUTSTANDING WORKOUT!!! Best describes today's Bench Press training. Feeling strong!

Warm Up
Stretching.
Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps.

Power Phase
Bench Press - 5 sets/1 rep/355lbs.
*5 minutes rest after each set*

Pump Phase
Bench Press (with light bands) - 6 sets/3 reps/355lbs (minus bands).
*2 minutes rest after each set*

Support Work
alternate the following
Dumbbell Hammer Curls - 3 sets/12 reps/40lbs.
Dumbbell OH Extensions - 3 sets/12 reps/40lbs.
Dumbbell Rows - 3 sets/6 reps per side/145lbs.

Cable Press Downs - 2 sets/12 reps/25kg.


Right now I'm enjoying a huge pump and all the hormones that go along with it. If all my future work outs go like these first two days I will have no problem meeting my goals for Nationals.

Snowdaddy

Squats Day 1

First day of training for CPU Nationals. This will be my first Nationals competing in three lift. I am very excited and will be training with purpose. Today was a great start.

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/4 reps, 315lbs/3 reps.

Power Phase
Squats (with belt only) - 5 sets/1 rep/405lbs
*5 minutes rest after each set*

405lbs Squat Video

Pump Phase
Squats (no belt) - 6 sets/3 reps/275lbs.
*2 minutes rest after each set*

Extra Stuff
alternate the following
Lying Leg Curls - 3 sets/12 reps/50, 60, 60lbs.
Leg Extensions - 3 sets/20 reps/50, 60, 60lbs.

A good solid work out. Tomorrow onto the bench.

Snowdaddy