Just trying to keep loose. I had the kids from the center today at the Powerhouse so I decided to lift with them.
After lots of warming up with leg swings and stretching I did a few squats. bar/12 reps, 135lbs/6 reps, 185lbs/6 reps.
At this point my left hamstring bit me. Not a big problem before Nationals. I will just rest it. I find it ironic that my left adductor would cause me issues when using a wider stance. Today I kept my stance quite narrow and my hamstring barks. Interesting.
Not one to give up when the kids moved over to Deadlifts I joined in. 315lbs/4 reps, 405lbs/3 reps, 495lbs/2 reps. No belt.
Enough goofing around. Time to rest. See you after Nationals.
Snowdaddy
A Top 40 Weightlifting Blog
Friday, March 28, 2014
Wednesday, March 26, 2014
Bench Press
Weather today is crazy. We are going through what is called the storm of the decade. Before it got underway I went to the Powerhouse for a Bench Press work out. The last work out before Nationals.
Warm Up
Leg Swings and Lots of Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/7 reps.
Power Phase
Bench Press - 4 sets/1 rep/365lbs.
Pump Phase
Bench Press (with light bands) - 6 sets/6, 4, 3, 3, 2, 1 reps/310lbs to 330lbs.
Support Work
Dumbbell Rows - 3 sets/8, 10 12 reps/105lbs.
Cambered Bar Curls - 3 sets/12 reps/95lbs.
Triceps Cable Extensions - 3 sets/12 reps/35kg.
Seated Machine Flys - 2 sets/12 reps/100lbs, 160lbs.
Cable Press Downs - 1 set/12 reps/25kg.
Part way through the Pump Phase and Support Work I had a real serious case of the "PUMP". I felt like my muscles where so full and swollen that they would explode. It actually hurt. GOOD HURT. Now its time to rest before Nationals.
Snowdaddy
Warm Up
Leg Swings and Lots of Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/7 reps.
Power Phase
Bench Press - 4 sets/1 rep/365lbs.
Pump Phase
Bench Press (with light bands) - 6 sets/6, 4, 3, 3, 2, 1 reps/310lbs to 330lbs.
Support Work
Dumbbell Rows - 3 sets/8, 10 12 reps/105lbs.
Cambered Bar Curls - 3 sets/12 reps/95lbs.
Triceps Cable Extensions - 3 sets/12 reps/35kg.
Seated Machine Flys - 2 sets/12 reps/100lbs, 160lbs.
Cable Press Downs - 1 set/12 reps/25kg.
Part way through the Pump Phase and Support Work I had a real serious case of the "PUMP". I felt like my muscles where so full and swollen that they would explode. It actually hurt. GOOD HURT. Now its time to rest before Nationals.
Snowdaddy
Monday, March 24, 2014
Squats
I got some new knee sleeves in the mail late last week. I ordered them specially for Nationals. Today I had to take them for a test drive.
Work Out
Leg Swings
Upper and Lower Body Stretching.
Squats - 135lbs/10 reps, 225lbs/4 reps, 315lbs/4 reps, 405lbs/2 reps.
At this point I put on my new SBD knee sleeves.
Squats - 455lbs/1 rep (easy), 475lbs/1 rep.
I video taped the last squat and it was very good. I feel like I've got a bit more in the tank for a PB at Nationals.
475lbs Squat Video
Snowdaddy
Work Out
Leg Swings
Upper and Lower Body Stretching.
Squats - 135lbs/10 reps, 225lbs/4 reps, 315lbs/4 reps, 405lbs/2 reps.
At this point I put on my new SBD knee sleeves.
Squats - 455lbs/1 rep (easy), 475lbs/1 rep.
I video taped the last squat and it was very good. I feel like I've got a bit more in the tank for a PB at Nationals.
475lbs Squat Video
Snowdaddy
Friday, March 21, 2014
Deadlifts
Today's training was a bit unorthodox. I was going to train Deadlifts before training the kids but I ran out of time. While training the kids I did some Squats which warmed me up for some Deadlifts after the kids were finished.
Work Out
Leg Swings and Extensive Stretching.
Squats - 135lbs/6 reps,
At this point the kids came into the Powerhouse and I had to work with them.
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/1 rep.
Now the kids have gone and time for business.
Deadlifts - 315lbs/6 reps, 405lbs/2 reps, 495lbs/1 rep, 585lbs/1 rep.
For the last Deadlift day before Nationals I am very pleased with how easy 585lbs was. Next week I will have a few decompress days with some light movements. Other than that I am ready for Nationals.
Squat - 207.5/215/220-225kg.
Bench Press - 165/170/175kg.
Deadlift - 260/267.5/272.5kg.
Snowdaddy
Work Out
Leg Swings and Extensive Stretching.
Squats - 135lbs/6 reps,
At this point the kids came into the Powerhouse and I had to work with them.
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/1 rep.
Now the kids have gone and time for business.
Deadlifts - 315lbs/6 reps, 405lbs/2 reps, 495lbs/1 rep, 585lbs/1 rep.
For the last Deadlift day before Nationals I am very pleased with how easy 585lbs was. Next week I will have a few decompress days with some light movements. Other than that I am ready for Nationals.
Squat - 207.5/215/220-225kg.
Bench Press - 165/170/175kg.
Deadlift - 260/267.5/272.5kg.
Snowdaddy
Thursday, March 20, 2014
Bench Press
Today is the last Bench Press training day before Nationals. I am ready.
Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/6 reps.
Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/365lbs, 4 sets/1 rep/375lbs.
Pump Phase
Bench Press (with wrist wraps and light bands) - 3 sets/4, 3, 3 reps (320 to 340lbs).
Support Work
Cambered Bar Curls - 3 sets/12 reps/75, 95, 95lbs.
Cambered Bar OH Extensions - 3 sets/12 reps/75, 95, 95lbs.
Bent Over Barbell Rows - 3 sets/12 reps/135lbs.
The third single of the 365lbs Power Phase I paused for a full three seconds before pressing it out. I am confident that 165kg is a solid opener. It is also a 2.5kg competition PB. Tomorrow is Deadlifts. I won't be going too crazy just going through the movements.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/6 reps.
Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/365lbs, 4 sets/1 rep/375lbs.
Pump Phase
Bench Press (with wrist wraps and light bands) - 3 sets/4, 3, 3 reps (320 to 340lbs).
Support Work
Cambered Bar Curls - 3 sets/12 reps/75, 95, 95lbs.
Cambered Bar OH Extensions - 3 sets/12 reps/75, 95, 95lbs.
Bent Over Barbell Rows - 3 sets/12 reps/135lbs.
The third single of the 365lbs Power Phase I paused for a full three seconds before pressing it out. I am confident that 165kg is a solid opener. It is also a 2.5kg competition PB. Tomorrow is Deadlifts. I won't be going too crazy just going through the movements.
Snowdaddy
Monday, March 17, 2014
Squats
I was concerned about training today as I was sick as a dog yesterday. Nauseated, diarrhea, sore aching joints. I took some meds before bed and after a good night sleep I was ready for battle.
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps, 405lbs/2 reps.
Power Phase
Squats (with belt and knee sleeves) - 455lbs/1 rep, 466lbs/1 rep, 466lbs/1 rep.
Pump Phase
Squats (with belt and medium bands) - 3 sets/4, 4, 5 reps/315lbs to 405lbs.
Support Work
Lying Leg Curls - 3 sets/12, 8, 8 reps/90, 97.5, 105lbs.
Seated Leg Extensions - 3 sets/12 reps/120, 140, 160lbs.
This is the last heavy day of training before Nationals. I wanted to push myself but with control. I am ready for battle. New personal records will be mine.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps, 405lbs/2 reps.
Power Phase
Squats (with belt and knee sleeves) - 455lbs/1 rep, 466lbs/1 rep, 466lbs/1 rep.
Pump Phase
Squats (with belt and medium bands) - 3 sets/4, 4, 5 reps/315lbs to 405lbs.
Support Work
Lying Leg Curls - 3 sets/12, 8, 8 reps/90, 97.5, 105lbs.
Seated Leg Extensions - 3 sets/12 reps/120, 140, 160lbs.
This is the last heavy day of training before Nationals. I wanted to push myself but with control. I am ready for battle. New personal records will be mine.
Snowdaddy
Thursday, March 13, 2014
Deadlifts
I'm not feeling the endurance today. Power was there, just not much of it. I suppose taking it a bit easy at this stage of the game is not a bad thing.
Warm Up
Leg Swings and Stretching.
Paused Squats - bar/6 reps.
Deadlifts - 295lbs/6 reps, 385lbs/5 reps, 475lbs/3 reps.
Power Phase
Deadlifts (with belt) - 2 sets/1 rep/575lbs.
The second single was difficult but manageable. I didn't have enough left in the tank to try for a third. Time for the Pump Phase.
Pump Phase
Deadlifts (with belt and medium bands) - 1 set/3 reps/575lbs (410 to 475lbs)
The tank is now empty. The first single Power Phase flew off the flow. EASY!!! So I'm not disappointed. 575lbs is my competition opener.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Paused Squats - bar/6 reps.
Deadlifts - 295lbs/6 reps, 385lbs/5 reps, 475lbs/3 reps.
Power Phase
Deadlifts (with belt) - 2 sets/1 rep/575lbs.
The second single was difficult but manageable. I didn't have enough left in the tank to try for a third. Time for the Pump Phase.
Pump Phase
Deadlifts (with belt and medium bands) - 1 set/3 reps/575lbs (410 to 475lbs)
The tank is now empty. The first single Power Phase flew off the flow. EASY!!! So I'm not disappointed. 575lbs is my competition opener.
Snowdaddy
Tuesday, March 11, 2014
Bench Press
With the promise of a busy week ahead I decided to bump up my Bench Press training and do it today. I am certainly not disappointed I did.
Warm Up
Shoulder Rotations and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/6 reps.
Power Phase
Bench Press (with wrist wraps) - 365lbs/1 rep, 365lbs/2 reps, 365lbs/1 rep, 370lbs/1 rep
Pump Phase
Bench Press (with light bands and Titan RAM) - 3 sets/5 reps/370lbs + Titan RAM, 3 sets/4 reps/370lbs + light bands (315lbs to 335lbs).
Support Work
Cambered Bar Curls - 3 sets/12 reps/80lbs.
Cambered Bar OH Ext - 3 sets/12 reps/80lbs.
Cable Triceps Ext - 3 sets/12 reps/25kg.
365lbs for a double speaks for itself. NUF SAID!!!
Snowdaddy
Warm Up
Shoulder Rotations and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/6 reps.
Power Phase
Bench Press (with wrist wraps) - 365lbs/1 rep, 365lbs/2 reps, 365lbs/1 rep, 370lbs/1 rep
Pump Phase
Bench Press (with light bands and Titan RAM) - 3 sets/5 reps/370lbs + Titan RAM, 3 sets/4 reps/370lbs + light bands (315lbs to 335lbs).
Support Work
Cambered Bar Curls - 3 sets/12 reps/80lbs.
Cambered Bar OH Ext - 3 sets/12 reps/80lbs.
Cable Triceps Ext - 3 sets/12 reps/25kg.
365lbs for a double speaks for itself. NUF SAID!!!
Snowdaddy
Monday, March 10, 2014
Squats
Much better Squat training today. More confidence lead to more speed and easier Squats.
Warm Up
Stationary Bike - 6.5 minutes.
Leg Swings and Extensive Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/3 reps, 405lbs/2 reps.
Power Phase
Squats (with belt and knee sleeves) - 3 sets/1 rep/455lbs.
second set was with out knee sleeves... AWESOME!!!
Pump Phase
Squats (with belt and grey bands) - 6 sets/2 reps/455lbs (365lbs to 455lbs)
Support Work
Lying Leg Curls - 2 sets/12 reps/90lbs.
Seated Leg Ext - 2 sets/12 reps/140lbs.
Second last training day for Squats and I'm back on track. Tomorrow is rest day, Wednesday is Bench Press. Fun, Fun, Fun.
Snowdaddy
Warm Up
Stationary Bike - 6.5 minutes.
Leg Swings and Extensive Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/3 reps, 405lbs/2 reps.
Power Phase
Squats (with belt and knee sleeves) - 3 sets/1 rep/455lbs.
second set was with out knee sleeves... AWESOME!!!
Pump Phase
Squats (with belt and grey bands) - 6 sets/2 reps/455lbs (365lbs to 455lbs)
Support Work
Lying Leg Curls - 2 sets/12 reps/90lbs.
Seated Leg Ext - 2 sets/12 reps/140lbs.
Second last training day for Squats and I'm back on track. Tomorrow is rest day, Wednesday is Bench Press. Fun, Fun, Fun.
Snowdaddy
Crazy Pills
Sometime I wonder if I am taking Crazy Pills. Check out the following screen shot from Facebook. Literally the Stupidest person I have ever met.
Snowdaddy
Snowdaddy
Saturday, March 08, 2014
Bench Press and Deadlifts
Busy week and I wasn't able to post my training right away. This week training is back on course and I feel even more ready for Nationals. I am "dialing it in".
BENCH PRESS
Warm Up
Shoulder Mobility and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.
Power Phase
Bench Press - 2 sets/1 rep/365lbs, 2 sets/1 rep/375lbs, 2 sets/1 rep/385lbs, 400lbs/miss, 385lbs/miss.
Pump Phase
Bench Press - 4 sets/4 reps/310lbs to 340lbs (385lbs with light bands).
Support Work
Dumbbell Hammer Curls - 3 sets/12 reps/30, 35, 40lbs.
OH Dumbbell Extensions - 3 sets/12 reps/30, 35, 40lbs.
I got a little greedy during the Power Phase. I should have just stayed with the plan. Oh well I had fun.
DEADLIFTS
Warm Up
Stationary Bike - 5 minutes.
Leg Swings and Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps.
Deadlifts (no belt) - 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps.
Power Phase
Deadlifts (with belt) - 3 sets/1 rep/575lbs.
Pump Phase
Deadlifts (with belt) - 4 sets/4, 4, 4, 5 reps/405lbs
Since I was training at the base gym I finished my Deadlifts work out with 5 minutes on the Stationary Bike, walking on the indoor track, and sit ups. NO CHALK at the base gym meant I had to search for their newly purchased "Westside" bar with deep knurling. It still didn't keep the bar from slipping. I couldn't quite lock out the third Power Phase single. With chalk I would have had no problem. Now it's time to rest and get ready for Squats on Monday.
Snowdaddy
BENCH PRESS
Warm Up
Shoulder Mobility and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.
Power Phase
Bench Press - 2 sets/1 rep/365lbs, 2 sets/1 rep/375lbs, 2 sets/1 rep/385lbs, 400lbs/miss, 385lbs/miss.
Pump Phase
Bench Press - 4 sets/4 reps/310lbs to 340lbs (385lbs with light bands).
Support Work
Dumbbell Hammer Curls - 3 sets/12 reps/30, 35, 40lbs.
OH Dumbbell Extensions - 3 sets/12 reps/30, 35, 40lbs.
I got a little greedy during the Power Phase. I should have just stayed with the plan. Oh well I had fun.
DEADLIFTS
Warm Up
Stationary Bike - 5 minutes.
Leg Swings and Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps.
Deadlifts (no belt) - 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps.
Power Phase
Deadlifts (with belt) - 3 sets/1 rep/575lbs.
Pump Phase
Deadlifts (with belt) - 4 sets/4, 4, 4, 5 reps/405lbs
Since I was training at the base gym I finished my Deadlifts work out with 5 minutes on the Stationary Bike, walking on the indoor track, and sit ups. NO CHALK at the base gym meant I had to search for their newly purchased "Westside" bar with deep knurling. It still didn't keep the bar from slipping. I couldn't quite lock out the third Power Phase single. With chalk I would have had no problem. Now it's time to rest and get ready for Squats on Monday.
Snowdaddy
Monday, March 03, 2014
Squats
The time off squats and the week end rest really did me some good. Squats today were almost back on track. I concentrated on pointing my toes more forward and controlling the weight on the way down. I was a bit cautious but the power was there.
Warm Up
Stationary Bike - 5 minutes.
Leg Swings and Extensive Stretching.
Foam Rolling Adductor.
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 405lbs/1 rep, 425lbs/1 rep, 2 sets/1 rep/455lbs.
Pump Phase
Squats (with belt and medium bands) - 6 sets/4, 4, 5, 4, 4, 4 reps/315lbs to 405lbs.
Support Work
Lying Leg Curls - 2 sets/12 reps/80lbs.
Seated Leg Extensions - 2 sets/16 reps/120lbs.
Not my strongest squat work out but it puts me in a good spot leading up to Nationals. The first single at 455lbs was very controlled. The second single was slow and a bit difficult. Next week will be better.
Snowdaddy
Warm Up
Stationary Bike - 5 minutes.
Leg Swings and Extensive Stretching.
Foam Rolling Adductor.
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 405lbs/1 rep, 425lbs/1 rep, 2 sets/1 rep/455lbs.
Pump Phase
Squats (with belt and medium bands) - 6 sets/4, 4, 5, 4, 4, 4 reps/315lbs to 405lbs.
Support Work
Lying Leg Curls - 2 sets/12 reps/80lbs.
Seated Leg Extensions - 2 sets/16 reps/120lbs.
Not my strongest squat work out but it puts me in a good spot leading up to Nationals. The first single at 455lbs was very controlled. The second single was slow and a bit difficult. Next week will be better.
Snowdaddy
Subscribe to:
Posts (Atom)