Still working the form and technique. Picked up the pace a bit and added more weight than last Deadlift training. Everything felt good and the weight will go up next time.
Warm Up
Leg Swings and Extensive Stretching.
The stretching really helped today. I noticed it was much easier to get down to the bar.
Squats - bar/8 reps, 60kg/8 reps.
Deadlifts - 125kg/6 reps, 175kg/3 reps.
Working Sets
Deadlifts (no belt) - 10 sets/1 rep/205kg
Last set was for a double.
Core Work
Stability Ball Sit Ups - 4 sets/20 reps.
The pulls were very good today. Not great and not as fluid as I would like. Still some work to do but it is getting much better. The sit ups felt awesome!!!
Snowdaddy
A Top 40 Weightlifting Blog
Wednesday, January 28, 2015
Tuesday, January 27, 2015
Bench Press
I didn't have all the time I wanted to finish training today. Numbers were really good.
Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/5 reps dynamic, 125kg/10 reps, 125kg/3 reps dynamic.
Power Phase
Bench Press - 3 sets/1 rep/145kg, 3 sets/1 rep/155kg, 3 sets/1 rep/165kg.
Pump Phase
Bench Press (with light bands) - 3 sets/4, 5, 5 reps/125kg with light bands.
Extra Stuff
Barbell Curls - 4 sets/12, 10, 10, 10 reps/40kg.
Standing Behind Neck Shoulder Press - 3 sets/12 reps/70, 80, 90lbs.
Not much to say. I am very hungry and waiting for dinner.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/5 reps dynamic, 125kg/10 reps, 125kg/3 reps dynamic.
Power Phase
Bench Press - 3 sets/1 rep/145kg, 3 sets/1 rep/155kg, 3 sets/1 rep/165kg.
Pump Phase
Bench Press (with light bands) - 3 sets/4, 5, 5 reps/125kg with light bands.
Extra Stuff
Barbell Curls - 4 sets/12, 10, 10, 10 reps/40kg.
Standing Behind Neck Shoulder Press - 3 sets/12 reps/70, 80, 90lbs.
Not much to say. I am very hungry and waiting for dinner.
Snowdaddy
Sunday, January 25, 2015
Squats... Enough Messing Around!!!
I decided to lay down the gauntlet and push myself. Not a bad attempt at Squats today.
Warm Up
Leg Swings and Stretching.
Squats - bar/8 reps, bar/6 reps, 75kg/6 reps, 75kg/3 reps, 125kg/4 reps, 125kg/1 rep, 125kg/1 rep.
Power Phase
Squats (with belt and knee sleeves) - 165kg/1 rep, 165kg/1 rep, 165kg/1 rep, 185kg/1 rep, 185kg/3 reps.
Pump Phase
Squats (with belt and neoprene shorts) - 6 sets/4, 4, 4, 5, 5, 4 reps/125kg.
I brought my son with me today to teach him the basics. His did squats with me focusing on technique and form. He managed to hit 20kg for 3 reps with pretty solid form. A good day of squats.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - bar/8 reps, bar/6 reps, 75kg/6 reps, 75kg/3 reps, 125kg/4 reps, 125kg/1 rep, 125kg/1 rep.
Power Phase
Squats (with belt and knee sleeves) - 165kg/1 rep, 165kg/1 rep, 165kg/1 rep, 185kg/1 rep, 185kg/3 reps.
Pump Phase
Squats (with belt and neoprene shorts) - 6 sets/4, 4, 4, 5, 5, 4 reps/125kg.
I brought my son with me today to teach him the basics. His did squats with me focusing on technique and form. He managed to hit 20kg for 3 reps with pretty solid form. A good day of squats.
Snowdaddy
Friday, January 23, 2015
Bench Press
Kind of a deload work out today. A friend of mine wanted to learn how to lift properly so we got together at the work gym to hit some Bench Press.
Light Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps, 335lbs/2 reps, 355lbs/1 rep, 225lbs/6 reps.
Not much to say. I think my friend learned a lot and hopefully will be better prepared for future training.
Snowdaddy
Light Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps, 335lbs/2 reps, 355lbs/1 rep, 225lbs/6 reps.
Not much to say. I think my friend learned a lot and hopefully will be better prepared for future training.
Snowdaddy
Wednesday, January 21, 2015
Deadlifts
Still working on technique. Deadlifts went pretty well.
Warm Up
Leg Swings and Stretching.
Squats - 65kg/8 reps, 65kg/6 reps, 105kg/4 reps, 105kg/4 reps, 145kg/1 rep.
Deadlifts - 155kg/4 reps.
Working Sets
Deadlifts - 10 sets/1 rep/185kg.
My technique work consisted of; tight back, take the slack out of the bar before the pull, drive with hips and legs while locking back, stand up quick with a solid lock out. Sets were mixed with and with out a belt. It didn't seem to matter either way. Up to 205kg next time.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 65kg/8 reps, 65kg/6 reps, 105kg/4 reps, 105kg/4 reps, 145kg/1 rep.
Deadlifts - 155kg/4 reps.
Working Sets
Deadlifts - 10 sets/1 rep/185kg.
My technique work consisted of; tight back, take the slack out of the bar before the pull, drive with hips and legs while locking back, stand up quick with a solid lock out. Sets were mixed with and with out a belt. It didn't seem to matter either way. Up to 205kg next time.
Snowdaddy
Sunday, January 18, 2015
Bench Press
Went to the 17 Wing Strength Club today for some Bench Press. Training Bench twice in 8 days is feeling really good. Today I was a bit sore from previous training but now I feel thick, full and large.
Warm Up
Leg Swings and Stretching.
Bench Press - Bar/12 reps, 75kg/12 reps, 75kg/3 reps dynamic, 125kg/6 reps, 125kg/3 reps dynamic.
Power Phase
Bench Press - 2 sets/1 rep/145kg, 3 sets/1 rep/155kg, 3 sets/1 rep/160kg.
Pump Phase
Bench Press - 6 sets/5, 4, 4, 4, 5, 4 reps/125kg.
Extra Support Work
Barbell Curls - 6 sets/10 reps/40kg
Last two sets reverse grip
Standing Shoulder Press - 5 sets/12 reps/50, 60, 70, 80, 90lbs.
Lat Pull Downs - 3 sets/6 reps/160lbs.
The shoulder presses feel good and the curls are much needed. Fun, fun, fun.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - Bar/12 reps, 75kg/12 reps, 75kg/3 reps dynamic, 125kg/6 reps, 125kg/3 reps dynamic.
Power Phase
Bench Press - 2 sets/1 rep/145kg, 3 sets/1 rep/155kg, 3 sets/1 rep/160kg.
Pump Phase
Bench Press - 6 sets/5, 4, 4, 4, 5, 4 reps/125kg.
Extra Support Work
Barbell Curls - 6 sets/10 reps/40kg
Last two sets reverse grip
Standing Shoulder Press - 5 sets/12 reps/50, 60, 70, 80, 90lbs.
Lat Pull Downs - 3 sets/6 reps/160lbs.
The shoulder presses feel good and the curls are much needed. Fun, fun, fun.
Snowdaddy
Friday, January 16, 2015
Squats
Not as strong as last Squat day but still beat myself up. But, I'm not a spent after today's training as I was last time. IE, it's getting easier.
Warm Up
Leg Swings and Stretching.
Squats - OH with light band/6 reps, 135lbs/8 reps, 135lbs/3 reps dynamic, 225lbs/6 reps, 225lbs/3 reps dynamic, 315lbs/3 reps, 315lbs/1 rep dynamic.
Power Phase
Squats (with belt and knee sleeves) - 4 sets/1 rep/405lbs.
These all felt very controlled and my form didn't break during any of them.
Pump Phase
Squats (with belt not knee sleeves) - 3 sets/4 reps/245lbs, 3 sets/4, 4, 6 reps/265lbs.
I am still working on the way I hold the bar to take pressure off my elbows. Grasping the bar with my pinky finger under that bar seems to be doing the trick. I need to loose some body weight and work on my core strength. The first set of Pump Phase Squats didn't feel right so I put my belt on and everything felt better. I will try to get to the gym on Sunday for Bench Press. The new training split is working well. I am liking hitting Bench twice in the week. Feeling thick and strong.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - OH with light band/6 reps, 135lbs/8 reps, 135lbs/3 reps dynamic, 225lbs/6 reps, 225lbs/3 reps dynamic, 315lbs/3 reps, 315lbs/1 rep dynamic.
Power Phase
Squats (with belt and knee sleeves) - 4 sets/1 rep/405lbs.
These all felt very controlled and my form didn't break during any of them.
Pump Phase
Squats (with belt not knee sleeves) - 3 sets/4 reps/245lbs, 3 sets/4, 4, 6 reps/265lbs.
I am still working on the way I hold the bar to take pressure off my elbows. Grasping the bar with my pinky finger under that bar seems to be doing the trick. I need to loose some body weight and work on my core strength. The first set of Pump Phase Squats didn't feel right so I put my belt on and everything felt better. I will try to get to the gym on Sunday for Bench Press. The new training split is working well. I am liking hitting Bench twice in the week. Feeling thick and strong.
Snowdaddy
Thursday, January 15, 2015
Bench Press
A little lighter today than last Bench Press work out. I did, however, push pretty good.
Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/16 reps, 135lbs/3 reps dynamic, 225lbs/10 reps, 225lbs/3 reps dynamic, 315lbs/4 reps, 315lbs/2 reps dynamic.
Power Phase
Bench Press - 3 sets/1, 1, 2 reps/335lbs, 5 sets/1 rep/345lbs.
Pump Phase
Bench Press - 6 sets/4 reps/275lbs dynamic.
Extra Stuff
OH Dumbbell Ext - 3 sets/12 reps per arm/25, 30, 35lbs.
Behind Neck Barbell Standing Shoulder Press - 4 sets/12 reps/40, 50, 60, 70lbs.
OH Plate Extensions - 2 sets/12 reps/45lbs Stretching with a dynamic extension.
The whole work out took about 2 hours. The bench I use when training at work is quite low so I have troubles setting up properly. That is why numbers today are a bit low. A work project to raise the bench a bit shall be in the near future. I really enjoyed the shoulder presses. I will have to play with them a bit more.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/16 reps, 135lbs/3 reps dynamic, 225lbs/10 reps, 225lbs/3 reps dynamic, 315lbs/4 reps, 315lbs/2 reps dynamic.
Power Phase
Bench Press - 3 sets/1, 1, 2 reps/335lbs, 5 sets/1 rep/345lbs.
Pump Phase
Bench Press - 6 sets/4 reps/275lbs dynamic.
Extra Stuff
OH Dumbbell Ext - 3 sets/12 reps per arm/25, 30, 35lbs.
Behind Neck Barbell Standing Shoulder Press - 4 sets/12 reps/40, 50, 60, 70lbs.
OH Plate Extensions - 2 sets/12 reps/45lbs Stretching with a dynamic extension.
The whole work out took about 2 hours. The bench I use when training at work is quite low so I have troubles setting up properly. That is why numbers today are a bit low. A work project to raise the bench a bit shall be in the near future. I really enjoyed the shoulder presses. I will have to play with them a bit more.
Snowdaddy
Tuesday, January 13, 2015
Deadlifts
Not my best day of Deadlifts but I still had a chance to pull. Not strong but I worked my technique.
Warm Up
Leg Swings and Lots of Stretching.
I am still stiff and sore from Squats last week.
Squats - 2 sets/75kg/6 reps, 4 sets/1 rep/125kg.
Still working the wide grip technique.
Working Sets
Deadlifts - 10 sets/1 rep/165kg.
By the seventh set I was starting to feel the correct form. Sitting back and taking the slack out of the bar before driving with the pull. I will be wise to keep the weights low on Deadlifts and work back up. I am not scheduled for any competitions soon. It is time to rebuild the machine.
Core Work
Stability Ball Sit Ups - 3 sets/20 reps.
That's another point to work on. Core.
Snowdaddy
Warm Up
Leg Swings and Lots of Stretching.
I am still stiff and sore from Squats last week.
Squats - 2 sets/75kg/6 reps, 4 sets/1 rep/125kg.
Still working the wide grip technique.
Working Sets
Deadlifts - 10 sets/1 rep/165kg.
By the seventh set I was starting to feel the correct form. Sitting back and taking the slack out of the bar before driving with the pull. I will be wise to keep the weights low on Deadlifts and work back up. I am not scheduled for any competitions soon. It is time to rebuild the machine.
Core Work
Stability Ball Sit Ups - 3 sets/20 reps.
That's another point to work on. Core.
Snowdaddy
Saturday, January 10, 2015
Bench Press
Mixed results from today's training. Not as strong as I thought but lots of good work.
Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/3 reps (dynamic), 115kg/8 reps, 115kg/3 reps (dynamic), 145kg/4 reps, 145kg/1 rep (dynamic).
Power Phase
Bench Press - 155kg/1 rep, 155kg/1 rep, 165kg/1 rep, 165kg/1 rep, 167.5kg/miss, 167.5kg/miss.
Pump Phase
Bench Press (+light bands) - 6 sets/4 reps (dynamic)/115kg + light bands.
Extra Fun
Dumbbell Rows - 85lbs/8 reps.
Bent Over Barbell Rows - 4 sets/135, 225, 225, 225lbs/8 reps.
Lat Pull Downs - 190lbs/6 reps.
Dumbbell Hammer Curls - 40lbs/16 reps, 45lbs/16 reps.
My hips and legs are very stiff and sore from the Squats two days ago. I don't think it effected my work out today but it was still a bit of a distraction. Feeling big and strong.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/3 reps (dynamic), 115kg/8 reps, 115kg/3 reps (dynamic), 145kg/4 reps, 145kg/1 rep (dynamic).
Power Phase
Bench Press - 155kg/1 rep, 155kg/1 rep, 165kg/1 rep, 165kg/1 rep, 167.5kg/miss, 167.5kg/miss.
Pump Phase
Bench Press (+light bands) - 6 sets/4 reps (dynamic)/115kg + light bands.
Extra Fun
Dumbbell Rows - 85lbs/8 reps.
Bent Over Barbell Rows - 4 sets/135, 225, 225, 225lbs/8 reps.
Lat Pull Downs - 190lbs/6 reps.
Dumbbell Hammer Curls - 40lbs/16 reps, 45lbs/16 reps.
My hips and legs are very stiff and sore from the Squats two days ago. I don't think it effected my work out today but it was still a bit of a distraction. Feeling big and strong.
Snowdaddy
Thursday, January 08, 2015
Squats
Today I beat the hell out of myself with Squats. Full work out and again I took my time to think about what needs to be done. Feeling doubtful during the work out I thought about the motivational videos I watched last night. I remembered that I am also a beast and need to start training like it.
Warm Up
Leg Swings and Stretching.
Squats - bar/8 reps, 75kg/6 reps, 75kg/3 reps (dynamic), 115kg/4 reps, 115kg/1 rep (dynamic), 3 sets/1 rep/155kg.
Power Phase
Squats (belt and knee sleeves) - 185kg/1 rep, 190kg/1 rep, 190kg/1 rep, 192.5kg/1 rep.
Pump Phase
Squats (no belt, no knee sleeves) - 6 sets/6 reps/115kg.
At this point I am feeling pleased with how well I punished myself. Training like that will only bring me to new records.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - bar/8 reps, 75kg/6 reps, 75kg/3 reps (dynamic), 115kg/4 reps, 115kg/1 rep (dynamic), 3 sets/1 rep/155kg.
Power Phase
Squats (belt and knee sleeves) - 185kg/1 rep, 190kg/1 rep, 190kg/1 rep, 192.5kg/1 rep.
Pump Phase
Squats (no belt, no knee sleeves) - 6 sets/6 reps/115kg.
At this point I am feeling pleased with how well I punished myself. Training like that will only bring me to new records.
Snowdaddy
Wednesday, January 07, 2015
Bench Press
Really enjoyed Bench training yesterday. I had as much time as I needed so I took my time and concentrated on everything that needed to be done. The numbers showed this.
Warm Up
Leg Swings and Lots of Stretching.
Bench Press - 75kg/12 reps, 75kg/3 reps (dynamic), 125kg/8 reps, 125kg/3 reps (dynamic), 145kg/4 reps, 145kg/1 rep (dynamic).
Power Phase
Bench Press - 150kg/1 rep, 150kg/1 rep, 155kg/1 rep, 160kg/1 rep, 165kg/1 rep, 165kg/1 rep.
Pump Phase
Bench Press (+light bands) - 6 sets/6 reps/110kg + light bands.
Upper Back
Bent Over Barbell Rows - 4 sets/8 reps/135, 225, 225, 225lbs.
A great work out. Hopefully future training works this well.
Snowdaddy
Warm Up
Leg Swings and Lots of Stretching.
Bench Press - 75kg/12 reps, 75kg/3 reps (dynamic), 125kg/8 reps, 125kg/3 reps (dynamic), 145kg/4 reps, 145kg/1 rep (dynamic).
Power Phase
Bench Press - 150kg/1 rep, 150kg/1 rep, 155kg/1 rep, 160kg/1 rep, 165kg/1 rep, 165kg/1 rep.
Pump Phase
Bench Press (+light bands) - 6 sets/6 reps/110kg + light bands.
Upper Back
Bent Over Barbell Rows - 4 sets/8 reps/135, 225, 225, 225lbs.
A great work out. Hopefully future training works this well.
Snowdaddy
Sunday, January 04, 2015
Squat Technique and Deadlifts
While warming up for Deadlifts I do Squats. Working in a few extra sets I can work my new "Elbow Safe" technique.
Warm Up
Leg Swings and Lots of Stretching.
I've been watching a few Olympic Lifters as they warm up and I am stealing a few of their ideas.
New Squat Technique - bar/8 reps, bar/8 reps, 65kg/8 reps, 65kg/3 reps (dynamic), 105kg/6 reps, 105kg/3 reps (dynamic), 105kg/3 reps (dynamic), 3 sets/145kg/1 rep (dynamic).
Deadlifts
Conventional Deadlifts - 155kg/3 reps, 3 sets/1 rep/205kg, 2 sets/1 rep/225kg.
Lat Pull Downs - 175lbs/8 reps, 205lbs/6 reps, 205lbs/6 reps.
Feeling good and solid. The work out took some time to complete but I was thinking through each and every set to make sure I accomplished what I was there to do. I need to figure out a way to place safety bars with the new wide grip on Squats.
Snowdaddy
Warm Up
Leg Swings and Lots of Stretching.
I've been watching a few Olympic Lifters as they warm up and I am stealing a few of their ideas.
New Squat Technique - bar/8 reps, bar/8 reps, 65kg/8 reps, 65kg/3 reps (dynamic), 105kg/6 reps, 105kg/3 reps (dynamic), 105kg/3 reps (dynamic), 3 sets/145kg/1 rep (dynamic).
Deadlifts
Conventional Deadlifts - 155kg/3 reps, 3 sets/1 rep/205kg, 2 sets/1 rep/225kg.
Lat Pull Downs - 175lbs/8 reps, 205lbs/6 reps, 205lbs/6 reps.
Feeling good and solid. The work out took some time to complete but I was thinking through each and every set to make sure I accomplished what I was there to do. I need to figure out a way to place safety bars with the new wide grip on Squats.
Snowdaddy
Saturday, January 03, 2015
Bench Press
On New Year's Day I went into work, the only gym that was available, for some Bench Press. I love working out on these stat holidays. In some egotistical way it makes me more hard core and more dedicated than almost everyone else. It was a great work out.
Warm Up
Leg Swings and Stretching.
Bench Press - bar/12 reps, 135lbs/20 reps, 135lbs/12 reps, 225lbs/10 reps, 225lbs/3 reps (dynamic), 315lbs/3 reps, 315lbs/1 rep (dynamic).
Power Phase
Bench Press - 7 sets/1 rep/335lbs. (5th set was for a double)
Pump Phase
Bench Press (+light bands) - 6 sets/5 reps/225lbs +light bands. (last set was for 6 reps)
Upper Back Work
Seated Machine Rows - 4sets/12 reps/135, 165, 185, 125lbs.
I really like the warm up this time. One set of normal reps followed by one set of the same weight but with dynamic reps. Something to continue in the future. Today I am facing the crappy weather and heading to the 17 Wing Strength Club for some Deadlifts.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - bar/12 reps, 135lbs/20 reps, 135lbs/12 reps, 225lbs/10 reps, 225lbs/3 reps (dynamic), 315lbs/3 reps, 315lbs/1 rep (dynamic).
Power Phase
Bench Press - 7 sets/1 rep/335lbs. (5th set was for a double)
Pump Phase
Bench Press (+light bands) - 6 sets/5 reps/225lbs +light bands. (last set was for 6 reps)
Upper Back Work
Seated Machine Rows - 4sets/12 reps/135, 165, 185, 125lbs.
I really like the warm up this time. One set of normal reps followed by one set of the same weight but with dynamic reps. Something to continue in the future. Today I am facing the crappy weather and heading to the 17 Wing Strength Club for some Deadlifts.
Snowdaddy
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