Squats

I am eager to get back on the Hepburn training plan again with out deviating or compromise. Tomorrow is my Birthday so now is the time for SQUATS!!!

Warm Up
Leg Swings, Stretching, Hand Rolling Quads.
Squats - 135lbs/12 reps, 225lbs/10 reps, 315lbs/3 reps.

Power Phase
Squats (belt only) - 5 sets/1 rep/405lbs.

Pump Phase
Squats (belt and medium bands) - 6 sets/3 reps/405lbs minus med bands (315lbs to 405lbs).

Feeling good. I found a few things during squats today. With a narrow grip I am rolling the bar forward up my back. I tried a wider grip which allowed me to sit up more and kept the bar stable. This is great however the wider grip forces me to use more hamstrings and glutes as I sit back into the squat. I guess I just need to work at it and get stronger (duh). I also found how to use the bands with my new rack. The medium bands take up about 90lbs at the bottom and go slack about 2/3rds of the way back up. I like it. I'll see tomorrow how they work for Birthday Bench Press. Fun, Fun, Fun!!!

Snowdaddy

Walking

Like I said earlier, my schedule has been very busy so it's been ten days since I went for a walk with my lovely wife. Tonight we went all out and went for the longest walk so far.

Walk - 5.41km/1:03:36/808kcal.

My feet are a bit sore but otherwise I feel good. Here's to hoping that we don't have to wait ten days till our next walk. I really enjoy the time we spend together.

Snowdaddy

Shoulders and Core

My schedule is all over the place lately. I haven't been able to train all week. Tonight I am on duty so my day is free. Trying to stick to the Hepburn Program today is Shoulders. First time in a while.

Warm Up
Standing Military Press - bar/12 reps, 95lbs/12 reps, 135lbs/6 reps.

Power Phase
Standing Military Press - 5 sets/1 rep/185lbs.

Pump Phase
Standing Military Press - 6 sets/3 reps/135lbs.

Extra Stuff
Dumbbell Side Laterals - 3 sets/16 reps/15lbs each.
Trap Bar Shrugs - 140/12 reps, 240lbs/12 reps, 3 sets/6 reps/340lbs.
Ab Sling Knee Ups - 3 sets/12 reps.

Time to start following the Hepburn Program as it should be followed. I am considering competing in November at the 17 Wing Powerlifting Competition. Six years ago I was the 17 Wing Champion. Time to get my title back.

Snowdaddy

Mike Eldridge

I am very sad today to report that Nova Scotia and Canadian Powerlifting legend Mike Eldridge has passed away. I had the honor of chatting with him and judging with him at several meets. I was lucky enough to call him a friend. RIP Mike.

Snowdaddy

Speed Squats and Walking

A boring evening turns out to be a Squat evening.

Leg Swings and Stretching.

Squats - 135lbs/10 reps, 12 sets/3 reps/225lbs.

Walking - 4.14km/49:20 min/609kcal.

Now I feel better for doing some work. The Speed Squats were much needed. I focused on staying tight and of course SPEED!!! The walk after felt great.

Snowdaddy

Bench Press

Feeling stronger tonight and the Power Phase felt good and controlled. Kind of got thrown off my groove when friends came over to wish my daughter a Happy Birthday. Still got some good singles.

Light Stretching.
Bench Press - 135lbs/16 reps, 225lbs/12 reps, 315lbs/6 reps, 335lbs/1 rep, 2 sets/1 rep/345lbs, 2 sets/1 rep/350lbs.

Lets keep at it and the strength will be coming back.

Snowdaddy

Squats

Today was long but fun. My daughter had her 9th Birthday Party and to celebrate we went to the Zoo. The walk took about 2 hours in the sun and heat. I came home after had dinner and Birthday Cake and fell asleep for about an hour. To say the least my head and body wasn't into Squatting today. Seems to be a bit of a trend for me lately. Oh well it is summer.

Leg Swings and Stretching.

Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps, 2 sets/1 rep/405lbs (no belt, no knee sleeves), 2 sets/1 rep/405lbs (just a belt), 3 sets/1 rep/315lbs (with belt, speed)

Ab Sling Knee Ups - 3 sets/12 reps.

The first specific core work I've done in a while. Felt pretty good. The RAW squats felt good. I really need to work on my confidence and thus speed. I'll stay at 405lbs for a while until the confidence comes back.

Snowdaddy.

Walking

I haven't been posting this but my lovely wife and I have been walking in the evenings. Until tonight the walks were about 2km and it took about 25 minutes. Tonight we "stepped" up our walking.

Walk - 4.18km, 48:30 minutes, 633kcal, 11:35 min/km.

I feel great! We also want to increase the distance to 5km and eventually start some jogging. Now that things are getting interesting I will start posting our walks / jogs.

Snowdaddy

Bench Press

My head really isn't in the game today. I real want to lift but my focus is on our house sale in Greenwood. We should hear this afternoon if it is sold or not. I did manage to get out to the garage for a bit for some Bench Press.

Warm Up
Stretching.
Bench Press - 135lbs/16 reps, 135lbs/16 reps, 225lbs/12 reps, 315lbs/5 reps, 315lbs/1 rep (long pause).

Power Phase
Bench Press - 5 sets/1 rep/345lbs.

Pump Phase
Bench Press (with one grey band) - 1 set/4 reps/345lbs (300 - 345lbs).

At this point I was messing with my phone and thinking about the house. At least I got a few sets in.

Snowdaddy

Deadlifts

Went into work a bit early to bend bars at the 17 Wing Strength Club. Deadlifts today were much better than last week.

Warm Up
Squats - 60kg/10 reps, 100kg/8 reps.
Deadlifts - 120kg/6 reps, 170kg/4 reps.

Power Phase
Deadlifts (with belt) - 3 sets/1 rep/220kg, 2 sets/1 rep/230kg.
*approx. five minutes rest after each set*

Pump Phase
Deadlifts (with belt) - 4 sets/4, 4, 5, 5 reps/170kgs.

Stationary Bike - 15 minutes

The Pump Phase of the work out was much better. I'm sure next week will be even better.

Snowdaddy

Squats and Bench Press

I have been slow on my post as of late and now I am catching up. Sunday I was planning a BBQ and had a large hunk of red meat lined up for supper. Before that SQUATS.

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

Power Phase
Squats (with belt, no knee sleeves) - 3 sets/1 rep/405lbs, (with belt and knee sleeves) - 4 sets/1 rep/405lbs.

Pump Phase
Squats (with belt) - 1 set/6 reps/315lbs.

Enough is enough... now lets eat!!!

Monday before work I went in for a hair cut and some bench press training at the base gym.

Warm Up
Elliptical - 6 minutes.
Stretching.
Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/12 reps.

Power Phase
Bench Press -  315lbs/3 reps, 315lbs/4 reps, 315lbs/3 reps, 4 sets/1 rep/345lbs.

Pump Phase
Bench Press (with Titan RAM) - 345lbs/6 reps, 345lbs/4 reps, 365lbs/3 reps, 365lbs/4 reps.

Back Work
Seated Cable Rows - 2 sets/12 reps/160lbs.
Lat Pull Downs - 2 sets/10 reps/175lbs.
Straight Arm Cable Press Downs - 2 sets/12 reps/100lbs.
Machine Shrugs - 2 sets/12 reps/70lbs (+ machine weight).

After the work out I felt great! I feel great today. No muscle stiffness. Work outs are becoming fun again and the weight is starting to go up.

Snowdaddy

Bench Press (NG)

Working out in the garage again today after work.

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

Power Phase
Bench Press - 7 sets/1 rep/345lbs. (last single narrow grip)

Pump Phase
NG Bench Press (Titan RAM) - 4 sets/3 reps/345lbs.

Triceps Work
Cable Press Downs - 4 sets/12 reps/30kg.
Bent Over Cable Ext - 2 sets/8, 12 reps/30kg.

I am really enjoying the pump in my triceps, shoulders and chest. My lovely wife made some pasta with meat sauce. My muscles are enjoying it.

Snowdaddy.

Deadlifts @ the 17 Wing Strength Club.

If you look back in my blog you will see I started the 17 Wing Strength Club back in 2005. Now that I'm back at 17 Wing it is time for me to re-acquaint myself with my baby. The club is located in the basement of the 17 Wing Gym. Raw concrete walls and exposed pipes in the ceiling makes this gym very hard core. I felt inspired and my deadlift work out was pretty good considering I haven't pulled properly in a while.

Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps.

Working Sets
Deadlifts - 120kg/6 reps, 160kg/4 reps, 200kg/2 reps, 240kg/1 rep, 250kg/miss.

Pump Phase
Deadlifts - 4 sets/4 reps/160kg.

Extra Stuff
Lat Pull Downs - 2 sets/8 reps/190, 205lbs.
Dumbbell Rows - 2 sets/10, 8 reps/100, 120lbs.

As I haven't done much deadlifting my hands are burning right now. I do feel better for todays work out. As I always do.

Snowdaddy

Bench Press

Now that we are becoming more settled my work outs are becoming more structured. Feels good to get back on track.

Warm Up
Stretching.
Bench Press - 135lbs/12 reps, 135lbs/6 reps (NG), 225lbs/10 reps, 315lbs/4 reps.

Power Phase
Bench Press (wrist wraps) - 6 sets/1 rep/345lbs.
*5 minutes rest between sets*

Pump Phase
Bench Press (medium bands) - 6 sets/7, 6, 6, 6, 6, 6 reps/345lbs.
*2 minutes rest between sets*

Support Work
Seated Concentration Curls - 3 sets/8, 10, 10 reps/35lbs.

Its fun working out in the garage with the door open and watching all the people walk, jog, or cycle by. I will be organizing more in the garage this week end and it will be even better.

Snowdaddy

Squats in the new rack

I really like my new rack. Here is a picture of the set up.

Yesterday was Squats. Still not motivated to go crazy but I felt much stronger yesterday.

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

Power Phase
Squats (with belt and knee sleeves) - 5 sets/1 rep/405bs.
*ample rest between sets*

Pump Phase
Squats - 315lbs/4 reps.

Cardio
Walking - 2km, 25 minutes.

I really enjoyed squatting. The weight was enough to respect it but light enough to focus on some technical issues. I was interrupted during the pump phase so I called it quits. The walk after really hit my core and did in fact pump up my legs.

Snowdaddy.

Squats and Deadlifts

As my garage floor gives me pause about deadlifts I took my desire to pull to the 17 Wing Gym. They don't allow chalk but I brought my straps and everything went well.

Warm Up
Elliptical Trainer - 5 minutes.
Stretching.
Squats - bar/12 reps, 135lbs/6 reps, 205lbs/6 reps, 275lbs/4 reps, 345lbs/3 reps.

Working Sets
Deadlifts - 315lbs/4 reps, 405lbs/4 reps, 495lbs/2, 1, 1, 1 reps.
Lat Pull Downs - 160lbs/8 reps, 205lbs/6 reps, 225lbs/6 reps, 235lbs/4 reps.
Dumbbell Hammer Curls - 2 sets/12 reps/40, 45lbs.

A fun work out and now my back, a day later, is stiff and sore. All Deadlifts were held at the top / lock out for at least 3 seconds. This week end will be a rest then Monday will be Squats in my new rack. I can't wait.

Snowdaddy