Bench Press and Deadlift

A busy week meant I had to get in my training on Saturday. It was also the RBC Sports Day in Canada and other clubs on the Wing were putting on presentations. So, I put on a "Try Powerlifting" class. No one showed up which gave me three hours to work out. Lots of time to hit Bench Press and Deadlift.

Warm Up
Leg Swings and Stretching.
Bench Press - 60kg/12 reps, 60kg/12 reps, 100kg/8 reps, 140kg/3 reps.

Power Phase
Bench Press - 2 sets/1 rep/150kg, 4 sets/1 rep/155kg.

Pump Phase
Bench Press (minus light bands) - 3 sets/4, 5, 5 reps/155kg (minus light bands ~ 15kg to 25kg)


Deadlifts
Sumo Deadlifts - 70kg/6 reps, 120kg/6 reps.
Sumo Deadlifts in Titan Superior Suit NXG+ - 170kg/1 rep, 210kg/1 rep, 250kg/1 rep, 250kg/1 rep.

Extra Stuff
Kettle Bell Swings - 25lbs/12 reps, 35lbs/12 reps.
Lat Pull Downs - 170lbs/8 reps, 190lbs/8 reps, 190lbs/8 reps, 210lbs/4 reps.

Today is a day later and I feel great! I thought I might feel sore but I don't. Tomorrow I want to Squat. Feeling Great!!!

Snowdaddy

Squats in Gear

The gear is feeling better. My Squat Suit felt very comfortable and I was able to concentrate on fundementals. The big one was my stance and spreading the floor. Depth is still a problem and all my Squats were high.

Warm Up
Leg Swings and Stretching.
Squats - 70kg/8 reps, 70kg/4 reps, 110kg/4 reps, 150kg/1 rep, 190kg/1 rep.

Squat Suit
190kg/3 reps, 230kg/2 reps, 250kg/2 reps, 260kg/1 rep.

I am very happy with these numbers as my best equipped Squat in competition is 265kg. 190kg for 1 rep was easier than it has been in quite some time. Next week I will give the gear a break and work my raw singles and Pump Phase. Fun!!!

Snowdaddy

Deadlifts

Since the gear has been working so good for Squats why not try it for Deadlifts. I have an old, unused Titan Deadlift suit. I believe it is NXG material but certainly not NXG+ or Super. What a trip!!!

Warm Up
Leg Swings and Stretching.
Paused Squats - 60kg/8 reps
Sumo Deadlifts - 160kg/1 rep.

Power Phase
at this time I put on my suit and the fun begins
Sumo Deadlifts (Titan Deadlift Suit NXG) - 160kg/1 rep, 200kg/1 rep, 240kg/1 rep, 255kg/1 rep.

Pump Phase
Conventional Deadlifts (no suit) - 4 sets/4 reps/160kg.

I believe that with a more agressive suit I would have pulled over 600lbs today. There are several things I need to work on as far as technique goes.

• Reach down for the bar and don't bend over.
• Engage the lats more.
• Push knees out and sit back into the pull.
• Keep head and shoulders upright and behind the bar.

I will play more as time goes on and perfect the Sumo Deadlift.

Snowdaddy

Bench Press

Over to the Base gym today for some Bench Press before going to work. I am saddened that my home gym is not insulated and is way too cold to lift safely. Pressing went well today. Not my strongest work out but my Bench has been lacking lately.

Warm Up
Shoulder Rotations
Stretching
Bench Press - 135lbs/12 reps, 225lbs/12 reps, 275lbs/5 reps, 315lbs/2 reps.

Power Phase
Bench Press - 5 sets/1 rep/335lbs.

Pump Phase
Bench Press (Titan RAM) - 3 sets/4, 5, 6 reps/335lbs minus Titan RAM.

Extra Fun Stuff
Bent Over Dumbbell Rows - 2 sets/10 reps/95, 105lbs.
High Cable Pulls - 2 sets/12 reps/80, 100lbs.
Cable Triceps Extensions - 2 sets/12 reps/80, 100lbs.

Really enjoyed today's pump. Tomorrow I will be busy and can't train. Thursday it is time for Deadlift!!!

Sowdaddy

Squats

Another great Squat work out. The gear is fitting well and working good.

Warm Up
Leg Swings and Stretching.
Squats - 70kg/8 reps, 70kg/6 reps, 110kg/4 reps, 150kg/2 reps, 190kg/1 rep.

Time to gear up.
Squats (straps down) - 190kg/3 reps, 210kg/3 reps. (straps up) - 230kg/2 reps, 250kg/1 rep, 230kg/2 reps.

Squats - 150kg/2 reps, 150kg/3 reps.

At this point I had a meeting for the 17 Wing Powerlifting competition. I am very pleased with the 250kg squat today. It was definitely legal depth. I am enjoying the gear... or at least my squat suit.

Snowdaddy

Bench Press Mess

I sure made a mess out of Bench Press this week. A cold garage kept me from benching and a failed attempt last night made things difficult at work today. At least I moved a bit of weight.

Last Night
Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/2 reps, 365lbs/miss.

I was cold in the garage. The air temperature was about -10 degC. I just couldn't warm up properly.

Today At Work
Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/2 reps, 315lbs/2 reps, 315lbs/1 rep, 315lbs/1 rep, 315lbs/1 rep. 225lbs/10 reps.

Not much to tell. Busy day at work. I'm fatigued. I need some rest. I don't want to rest. Squats on Sunday were great and I wish I could ride the wave. I will try and keep motivated and see what happens.

Snowdaddy

Squats

Feeling inspired by the 2014 IPF World Powerlifting Championships, Squats today felt amazing and I even brought along my squat suit to give it a try. It has been several years since I wore it and I was very surprised with my performance.

Warm Up
Leg Swings and Stretching.
Back Foam Rolling.
Squats - 60kg/8 reps, 60kg/4 reps, 100kg/6 reps, 140kg/3 reps, 180kg/2 reps.

Power Phase
Squats (squat suit, knee sleeves, and belt) - 180kg/3 reps (straps down), 200kg/3 reps, 220kg/2 reps, 240kg/1 rep, 250kg/1 rep (a bit high).

Pump Phase
Squats (knee sleeves and belt) - 4 sets/4, 3, 3, 3 reps/140kg.

What an amazing work out. Maybe there will be new hope for my geared lifting. Maybe.

Snowdaddy

Deadlifts

Came into work early for some Deadlifts. They felt good today.

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

Power Phase
Deadlifts - 5 sets/1 rep/495lbs.

Pump Phase
Deadlifts (with light bands) - 4 sets/3, 4, 5, 4 reps/315lbs+light bands.

Core Work
Ab Wheel - 3 sets/6, 6, 8 reps.

A good, not great, Deadlift work out. I wanted to pull just over 500lbs but thick pumper plates kept me from putting any more weight on the bar. Oh well, it still felt good. The Pump Phase I drapped a light band over the bar and stepped on it. Nothing off the floor but lots at the top. A few weeks ago I tried out an ab wheel at home and I might have pulled a muscle in my tummy. Today they felt much better and I really like them.

Snowdaddy

Bench Press

On Tuesday I bundled up and went into the garage for some Bench Press. I also watched Transformers. Fun.

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

Power Phase
Bench Press - 5 sets/1 rep/365lbs. Missed last single "DAMN!!!"

Pump Phase
Bench Press - 4 sets/4, 5, 6, 4 reps/225lbs+120lbs Chain.

Extra Stuff
High Cable Pulls - 4 sets/12 reps/40kg.

365lbs this week felt much heavier than last week. The Pump Phase was fun using the chains. The high cable pulls are something new but they really felt good. Nice upper back pump.

Snowdaddy

Squats

Went into the base a couple hours early today for some Squats. I didn't work out at the Strength Club. I wanted to freak out the public in the main gym. Fun!!!

Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps, 135lbs/8 reps, 135lbs/6 reps, 225lbs/4 reps, 315lbs/2 reps.

Power Phase
Squats (with belt and knee sleeves) - 3 sets/1 rep/405lbs, 3 sets/1 rep/425lbs.

Pump Phase
Squats (with light bands) - 2 sets/2 reps/425lbs minus light bands, 3 sets/4, 5, 6 reps/315lbs minus light bands).

Squats are feeling good again. 425lbs is feeling controlled and would be an easy opener if I was competing. Now I'm at work and I feel like I could eat a whole cow. Come on supper!!!

Snowdaddy