Working midnights this week for the first time. My internal clock is extremely messed up. I feel like I've got a cold.
Warm Up
Leg Swings and Lots of Stretching.
Squats - 135lbs/8 reps, 135lbs/6 reps.
Deadlifts - 225lbs/6 reps, 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps.
Power Phase
Deadlifts (with belt) - 2 sets/1 rep/576lbs.
At this point my motivation is low and my face is burning. The energy drink I had before training is doing nothing. Time to call it quits, reset this week end, and destroy this next week.
Snowdaddy
A Top 40 Weightlifting Blog
Friday, February 28, 2014
Wednesday, February 26, 2014
Bench Press
Although this week off has been agony it obviously did me some good.
Warm Up
Stretching and Shoulder Mobility.
Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.
Power Phase
Bench Press - 365lbs/1 rep, 3 sets/1 rep/375lbs, 3 sets/1 rep/385lbs.
Pump Phase
Bench Press (with light bands) - 6 sets/4 reps/325lbs to 355lbs.
Support Work
Bent Over Barbell Rows - 3 sets/12 reps/135lbs, 185lbs, 205lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/32.5lbs, 37.5lbs, 42.5lbs.
OH Dumbbell Extensions - 3 sets/12 reps/32.5lbs, 37.5lbs, 42.5lbs.
Cable Press Downs - 3 sets/12 reps/25kg.
The 385lbs during the Power Phase were no where near legal but they did fit the purpose of stretching my limits. The 375lbs were spot on. I was surprised at my power during the Pump Phase. I seem to be enjoying new bests for every new work out. Deadlifts at the end of the week then Squats at the beginning of next week. Fun stuff.
Snowdaddy
Warm Up
Stretching and Shoulder Mobility.
Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.
Power Phase
Bench Press - 365lbs/1 rep, 3 sets/1 rep/375lbs, 3 sets/1 rep/385lbs.
Pump Phase
Bench Press (with light bands) - 6 sets/4 reps/325lbs to 355lbs.
Support Work
Bent Over Barbell Rows - 3 sets/12 reps/135lbs, 185lbs, 205lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/32.5lbs, 37.5lbs, 42.5lbs.
OH Dumbbell Extensions - 3 sets/12 reps/32.5lbs, 37.5lbs, 42.5lbs.
Cable Press Downs - 3 sets/12 reps/25kg.
The 385lbs during the Power Phase were no where near legal but they did fit the purpose of stretching my limits. The 375lbs were spot on. I was surprised at my power during the Pump Phase. I seem to be enjoying new bests for every new work out. Deadlifts at the end of the week then Squats at the beginning of next week. Fun stuff.
Snowdaddy
Thursday, February 20, 2014
Bench Press
With my adductor on the mend I have to take a bit of a break. I can however tear it up on the bench.
Warm Up
Light Stretching and Shoulder Rotations.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps.
Power Phase
Bench Press - 3 sets/1 rep/365lbs, 3 sets/1 rep/375lbs, 1 set/1 rep/380lbs (VIDEO)
Pump Phase
Bench Press (with light bands) - 6 sets/6, 4, 4, 4, 4, 4 reps/305lbs to 335lbs.
Support Work
Dumbbell Hammer Curls - 3 sets/12 rep/20, 30, 40lbs.
Dumbbell OH Extensions - 3 sets/12 reps/20, 30, 40lbs.
Bent Over Barbell Rows - 3 sets/16, 12, 12 reps/135, 205, 205lbs.
I am pleased with last nights work out. Not my strongest but close. I was concentrating on the pause on my chest. At this point 165kg will be my opener for Bench Press at Nationals.
Snowdaddy
Warm Up
Light Stretching and Shoulder Rotations.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps.
Power Phase
Bench Press - 3 sets/1 rep/365lbs, 3 sets/1 rep/375lbs, 1 set/1 rep/380lbs (VIDEO)
Pump Phase
Bench Press (with light bands) - 6 sets/6, 4, 4, 4, 4, 4 reps/305lbs to 335lbs.
Support Work
Dumbbell Hammer Curls - 3 sets/12 rep/20, 30, 40lbs.
Dumbbell OH Extensions - 3 sets/12 reps/20, 30, 40lbs.
Bent Over Barbell Rows - 3 sets/16, 12, 12 reps/135, 205, 205lbs.
I am pleased with last nights work out. Not my strongest but close. I was concentrating on the pause on my chest. At this point 165kg will be my opener for Bench Press at Nationals.
Snowdaddy
Monday, February 17, 2014
Squat Frustration
I made sure I took my time today warming up. With the heavier weights there is a greater chance of injury. That said, I did it again. My left adductor on the inside of my left thigh tweaked again driving out of the hole on the first Power Phase single. SHIT!!!
Warm Up
Lots of Leg Swings and Lots of Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps, 405lbs/1 rep.
Power Phase
Squats (with belt) - 1 set/1 rep/449lbs MISS.
At this point its time to rest and roll. However, I finished things up with some leg curls and leg extensions.
Support Work
Lying Leg Curls - 3 sets/12, 16, 16 reps/80lbs.
Seated Leg Extensions - 3 sets/16 reps/ 120, 140, 160lbs.
This really sucks!!!
Snowdaddy
Warm Up
Lots of Leg Swings and Lots of Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps, 405lbs/1 rep.
Power Phase
Squats (with belt) - 1 set/1 rep/449lbs MISS.
At this point its time to rest and roll. However, I finished things up with some leg curls and leg extensions.
Support Work
Lying Leg Curls - 3 sets/12, 16, 16 reps/80lbs.
Seated Leg Extensions - 3 sets/16 reps/ 120, 140, 160lbs.
This really sucks!!!
Snowdaddy
Saturday, February 15, 2014
Deadlifts and Bench Press Redemption
After problems on the bench on Wednesday I was eager for Deadlifts.
Warm Up
Leg Swings and lots of Stretching.
Squats to open hips (just bar).
Deadlifts - 225lbs/6 reps, 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps.
Power Phase
Deadlifts (with belt) - 1 set/1 rep/565lbs, 1 set/1 rep/585lbs!!!, 3 sets/1 rep/565lbs.
Pump Phase
Deadlifts (with belt) - 2 sets/4 reps/425lbs, 2 sets/5 reps/425lbs.
Easily the strongest Deadlift work out I have ever had. I have pulled 585lbs in training before but that was it. I certainly didn't pull 4 other sets at 565lbs. 600lbs+ is mine at Nationals.
Tonight I was bored so I decided to make up for Wednesday's Bench training. Not my strongest but still made me work.
Warm Up
No Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.
Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/365lbs.
Pump Phase
Bench Press (with wrist wraps) - 6 sets/7, 4, 4, 5, 4, 4 reps/300lbs to 320lbs.
Support Work
Dumbbell Hammer Curls - 3 sets/12 reps/32.5lbs.
OH Dumbbell Extensions - 3 sets/12 reps/32.5lbs.
A good solid Bench Press work out. I'm sure I will be good for at least 165kg on my second attempt on the bench. Speaking of attempts at Nationals the following is a preliminary idea of attempts.
Squats 210/220/227.5kg
Bench Press 160/165/170kg
Deadlift 257.5/265/272.5kg
5 more weeks of training will determine.
Snowdaddy
Warm Up
Leg Swings and lots of Stretching.
Squats to open hips (just bar).
Deadlifts - 225lbs/6 reps, 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps.
Power Phase
Deadlifts (with belt) - 1 set/1 rep/565lbs, 1 set/1 rep/585lbs!!!, 3 sets/1 rep/565lbs.
Pump Phase
Deadlifts (with belt) - 2 sets/4 reps/425lbs, 2 sets/5 reps/425lbs.
Easily the strongest Deadlift work out I have ever had. I have pulled 585lbs in training before but that was it. I certainly didn't pull 4 other sets at 565lbs. 600lbs+ is mine at Nationals.
Tonight I was bored so I decided to make up for Wednesday's Bench training. Not my strongest but still made me work.
Warm Up
No Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.
Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/365lbs.
Pump Phase
Bench Press (with wrist wraps) - 6 sets/7, 4, 4, 5, 4, 4 reps/300lbs to 320lbs.
Support Work
Dumbbell Hammer Curls - 3 sets/12 reps/32.5lbs.
OH Dumbbell Extensions - 3 sets/12 reps/32.5lbs.
A good solid Bench Press work out. I'm sure I will be good for at least 165kg on my second attempt on the bench. Speaking of attempts at Nationals the following is a preliminary idea of attempts.
Squats 210/220/227.5kg
Bench Press 160/165/170kg
Deadlift 257.5/265/272.5kg
5 more weeks of training will determine.
Snowdaddy
Wednesday, February 12, 2014
Bench Press (DAMN!!!)
Trained in the garage tonight. I was very motivated after such a good Squat work out on Monday. Tonight just didn't go.
Warm Up
Leg Swing and Stretching.
Shoulder Mobility.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/8 rep, 315lbs/4 reps, 335lbs/2 reps.
Power Phase
Bench Press - 370lbs/1 rep, 370lbs/miss, 370lbs/1 rep (barely), 370lbs/miss, 365lbs/miss.
At this point I am very frustrated and wondering, "What happened to my power?" Tonight I will cut my losses and try again next week. Hopefully Deadlifts will be more kind on Friday.
Snowdaddy
Warm Up
Leg Swing and Stretching.
Shoulder Mobility.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/8 rep, 315lbs/4 reps, 335lbs/2 reps.
Power Phase
Bench Press - 370lbs/1 rep, 370lbs/miss, 370lbs/1 rep (barely), 370lbs/miss, 365lbs/miss.
At this point I am very frustrated and wondering, "What happened to my power?" Tonight I will cut my losses and try again next week. Hopefully Deadlifts will be more kind on Friday.
Snowdaddy
Monday, February 10, 2014
Squats
I was able to squat at work today. Damn I love being a professional athlete.
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 5 sets/1 rep/445lbs, 1 set/1 rep/465lbs (with knee sleeves).
Pump Phase
Squats (with belt and medium bands) - 6 sets/7, 6, 6, 6, 5, 6 reps/(465) 320lbs to 405lbs.
I was short on time at the end of the work out and had commitments. That said, the Leg Curls and Leg Extensions didn't get done. I am very pleased with my strength gains. I will be better prepared for than Nationals than any other competition I have entered.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 5 sets/1 rep/445lbs, 1 set/1 rep/465lbs (with knee sleeves).
Pump Phase
Squats (with belt and medium bands) - 6 sets/7, 6, 6, 6, 5, 6 reps/(465) 320lbs to 405lbs.
I was short on time at the end of the work out and had commitments. That said, the Leg Curls and Leg Extensions didn't get done. I am very pleased with my strength gains. I will be better prepared for than Nationals than any other competition I have entered.
Snowdaddy
Friday, February 07, 2014
Deadlifts
I was going to repeat my training I did last week with 555lbs for 5 singles on the Power Phase, BUT, that's no fun.
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps.
Deadlifts - 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps.
Power Phase
Deadlifts (with belt) - 5 sets/1 rep/565lbs. VIDEO
Pump Phase
Deadlifts (with belt) - 5 sets/4, 5, 4, 4, 4 reps/405lbs.
*short rest between sets*
Brutal work out!!! The last Power Phase single was very slow coming up. During the Pump Phase I was really pumped up and eager to get it done. Rests were very short. I would guess less than two minutes.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps.
Deadlifts - 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps.
Power Phase
Deadlifts (with belt) - 5 sets/1 rep/565lbs. VIDEO
Pump Phase
Deadlifts (with belt) - 5 sets/4, 5, 4, 4, 4 reps/405lbs.
*short rest between sets*
Brutal work out!!! The last Power Phase single was very slow coming up. During the Pump Phase I was really pumped up and eager to get it done. Rests were very short. I would guess less than two minutes.
Snowdaddy
Thursday, February 06, 2014
Bench Press
Feeling bigger, stronger, thicker all the time. Bench Press yesterday was great.
Warm Up
Legs Swings and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps, 335lbs/2 reps.
Power Phase
Bench Press (with wrist wraps) - 5 sets/1 rep/370lbs.
Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/6, 6, 5, 5, 4, 4 reps/295-325lbs.
Support Work
Bent Over Barbell Rows - 3 sets/12 reps/185lbs.
Dumbbell Hammer Curls - 2 sets/12 reps/40lbs.
Dumbbell OH Extensions - 2 sets/12 reps/40lbs.
With Nationals 8 weeks away I have lots of time to make more improvement. I am pleased with my bench numbers but I need to work on the pause at my chest. I am pausing but I'm concerned not long enough for National standards. Keep to the program and all will be good.
Snowdaddy
Warm Up
Legs Swings and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps, 335lbs/2 reps.
Power Phase
Bench Press (with wrist wraps) - 5 sets/1 rep/370lbs.
Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/6, 6, 5, 5, 4, 4 reps/295-325lbs.
Support Work
Bent Over Barbell Rows - 3 sets/12 reps/185lbs.
Dumbbell Hammer Curls - 2 sets/12 reps/40lbs.
Dumbbell OH Extensions - 2 sets/12 reps/40lbs.
With Nationals 8 weeks away I have lots of time to make more improvement. I am pleased with my bench numbers but I need to work on the pause at my chest. I am pausing but I'm concerned not long enough for National standards. Keep to the program and all will be good.
Snowdaddy
Monday, February 03, 2014
Squats
Still getting stronger. The work outs are getting tougher. Getting closer to my max lifts. I need to push the limits. I kept saying over and over in my head, "The Pump Phase builds Champions".
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 4 sets/1 rep/435lbs, 1 set/1 rep/455lbs (with knee sleeves).
Pump Phase
Squats (with belt and medium bands) - 6 sets/7, 6, 6, 6, 5, 5 reps/405lbs (315-405lbs).
Support Work
Lying Leg Curls - 3 sets/12 reps/80, 85, 90lbs.
Leg Extensions - 3 sets/20 reps/90lbs.
I really took my time and enjoyed the pain. Eating now, then off to work.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 4 sets/1 rep/435lbs, 1 set/1 rep/455lbs (with knee sleeves).
Pump Phase
Squats (with belt and medium bands) - 6 sets/7, 6, 6, 6, 5, 5 reps/405lbs (315-405lbs).
Support Work
Lying Leg Curls - 3 sets/12 reps/80, 85, 90lbs.
Leg Extensions - 3 sets/20 reps/90lbs.
I really took my time and enjoyed the pain. Eating now, then off to work.
Snowdaddy
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