Bench Press

Work outs lately are my stress relief. I am very busy getting my house ready for sale and the stress is difficult to deal with. Thank goodness I have Powerlifting to relieve unwanted stress. Bench training tonight was good.

Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/5 reps.

Power Phase
Bench Press - 335lbs/3 reps, 3 sets/1 rep/357lbs.

Pump Phase
Bench Press (with light bands) - 3 sets/4, 4, 3 reps/357lbs minus light bands.

Support Work
Seated Machine Flies - 3 sets/12, 12, 8, 6 reps/205, 250, 250, 250lbs.
Cable Triceps Ext - nothing serious just enjoying the pump.

A fun work out to make me feel more like myself. Friday I will be training with the kids and will get in some Deadlifts.

Snowdaddy

Squats

This last Saturday was the 2014 Nova Scotia Powerlifting Championships. I didn't compete but I did spot and plate load. If you have never tried, it is one hell of a work out. I was still sore this morning. Warm ups today were slow and easy. All the squats felt light until...

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10, 225lbs/8 reps, 315lbs/4 reps, 405lbs/4 reps.

Power Phase
Squats - 425/miss...

In the hole I felt a tweak in my right leg. This time on the outer leg. Not an injury but I think just a tendon popping into place. It didn't hurt but it threw off my focus and I had to put the weight down.

Pump Phase / Support Work
*alternate the following*
Lying Leg Curls - 2 sets/12, 14 reps/90lbs.
Seated Leg Extensions - 2 sets/14, 16 reps/140, 160lbs.
Standing Calf Raises - 2 sets/12 reps/325lbs.

Feeling good!!!

Snowdaddy

Bench Press

Not a very strong work out. I was at the 14 Wing Powerhouse for about an hour and still managed to get a good pump.

Warm Up
Leg Swings and Stretching.
Bench Press - bar/12 reps, 135lbs/16 reps, 225lbs/12 reps, 315lbs/5 reps.

Power Phase
Bench Press - 365lbs/miss DAMN!!!, 365/1 rep touch and go, 5 sets/2, 2, 2, 2, 3 reps/315lbs.

Pump / Support Phase
Lat Pull Downs - 140lbs/12 reps, 180lbs/12 reps, 200lbs/10 reps.
Seated Machine Flys - 1 set/12 reps/205lbs.

Short and Sweet. A good pump then home to my lovely wife.

Snowdaddy

Squats

Over to the 14 Wing Powerhouse yesterday for some squats with a good friend of mine who is getting ready for the Nova Scotia Provincials. I will not be lifting at this competition but I will be either judging or spotting / plate loading. Current work outs are to maintain my current strength levels and to keep my sanity.

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/3 reps.

Power Phase
Squats (with knee sleeves) - 425lbs/1 reps, 455lbs/1 rep, 2 sets/1 rep/425lbs.

Pump Phase
Lying Leg Curls - 2 sets/12 reps/90lbs.
Seated Leg Ext - 2 sets/12 reps/140lbs.
Standing Calf Raises - 2 sets/12 reps/300lbs.

This is only the second time I have squatted 405lbs for three reps. Feeling good. Busy week ahead I will fit Bench Press in sometime.

Snowdaddy

Bench Press

Although my life is extremely busy lately I had to go work out. For my own sanity.

Warm Up
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 rep, 315lbs/5 reps.

Power Phase
Bench Press - 4 sets/1 rep/365lbs.

Pump Phase / Support Work
Seated Machine Flys - 4 sets/12 reps/160, 205, 250, 250lbs.
Cable Extensions - 5 sets/12 reps/6, 7, 7, 7, 7 plates (35kg).
Dumbbell Curls - 4 sets/12 reps/35lbs.

The Power Phase felt good and I really enjoyed the pump during the Pump Phase. Another quality work out into the books. Eat and work.

Snowdaddy

Squats

I was gone to Winnipeg last week and only managed one work out while there. Today I was back into the Powerhouse for a great squat work out.

Warm Up
Stationary Bike - 5 minutes.
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps.

Working Sets
Squats - 405lbs/2 reps, 425lbs/2 reps, 455lbs/1 rep, 455lbs/1 rep.
*Super Set the Following*
Lying Leg Curls - 3 sets/12 reps/90lbs.
Seated Leg Ext - 3 sets/12 reps/140lbs.
Standing Calf Raises - 3 sets/12 reps/300lbs.

Cool Down
Stationary Bike - 5 minutes.

425lbs for a double is a PB for me. I would have went 405lbs for a triple but I got too far forward on my toes while driving up. A good solid squat work out.

Snowdaddy

Squats and Bench Press

Its been a very busy week and I have only had time to work out at the end of this week.

Squats
Stretching and Leg Swings
Squats - 135lbs/6 reps, 135/8 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/3 reps, 405lbs/1 rep, 425lbs/1 rep.
*Super Set the following*
Lying Leg Curls - 2 sets/12 reps/90, 105lbs.
Seated Leg Ext - 2 sets/12 reps/120lbs, 160lbs.
Standing Calf Ext - 2 sets/12 reps/275lbs.

Bench Press
Stretching and Leg Swings
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps, 5 sets/1 rep/359lbs.
*Super Set the following*
Bench Press with med bands - 2 sets/6 reps/359lbs minus med bands.
Seated Machine Flys - 2 sets/12 reps/160lbs, 205lbs.
Dumbbell Curls - 2 sets/12 reps/55lbs.
OH Dumbbell Ext - 2 sets/12 reps/35lbs.
Bent Over Dumbbell Rows - 2 sets/12 reps/95lbs.

Not too bad. This week I don't think I will be training as I will be in Winnipeg.

Snowdaddy.