Sitting all week in a class room and feeling the effects of a finishing cold, Deadlifts felt like crap.
Warm Up
Leg Swings and Lots of Stretching.
Squats - 20kg/8 reps, 65kg/8 reps, 65kg/4 reps, 105kg/6 reps, 105kg/1 rep.
Deadlifts - 145kg/6 reps.
Working Sets
Deadlifts - 2 sets/1 rep/205kg, 2 sets/1 rep/225kg.
At this point I feel massively fatigued and it's time to strip the bar. I felt guilty for quitting early so I did some lat pull downs and some OH squats. Next time I will perform better.
Snowdaddy
A Top 40 Weightlifting Blog
Saturday, February 28, 2015
Monday, February 23, 2015
Bench Press
Training before work today. I only had a bit more than an hour so it was down and dirty.
Warm Up
Leg Swings and Stretching.
Bench Press - 65kg/12 reps, 65kg/4 reps (dynamic), 105kg/10 reps, 105kg/4 reps (dynamic), 145kg/6 reps, 145kg/2 reps (dynamic).
Power Phase
Bench Press - 6 sets/1 rep/162.5kg.
Pump Phase
Bench Press - 7 sets/6 reps/125kg (varying grip).
The last two Pump Phase sets were with my pinky finger on the rings. Right now I'm enjoying a thunderous pump. Feeling thick, full, and happy.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - 65kg/12 reps, 65kg/4 reps (dynamic), 105kg/10 reps, 105kg/4 reps (dynamic), 145kg/6 reps, 145kg/2 reps (dynamic).
Power Phase
Bench Press - 6 sets/1 rep/162.5kg.
Pump Phase
Bench Press - 7 sets/6 reps/125kg (varying grip).
The last two Pump Phase sets were with my pinky finger on the rings. Right now I'm enjoying a thunderous pump. Feeling thick, full, and happy.
Snowdaddy
Sunday, February 22, 2015
Squats
After the competition and helping out yesterday I felt very drained at the gym today. Doesn't matter, time for battle.
Warm Up
Leg Swings and Stretching.
Squats - 65kg/8 reps, 65kg/4 reps (dynamic), 105kg/8 reps, 105kg/4 reps (dynamic), 145kg/3 reps, 145kg/1 rep (dynamic).
Power Phase
Squats (with belt and knee sleeves) - 5 sets/1, 1, 1, 2, 2 reps/185kg.
Pump Phase
Squats (with belt and neoprene shorts) - 5 sets/3, 3, 3, 4, 5 reps/145kg.
The Squats felt tough today. I'm sure today's efforts will pay off later on.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 65kg/8 reps, 65kg/4 reps (dynamic), 105kg/8 reps, 105kg/4 reps (dynamic), 145kg/3 reps, 145kg/1 rep (dynamic).
Power Phase
Squats (with belt and knee sleeves) - 5 sets/1, 1, 1, 2, 2 reps/185kg.
Pump Phase
Squats (with belt and neoprene shorts) - 5 sets/3, 3, 3, 4, 5 reps/145kg.
The Squats felt tough today. I'm sure today's efforts will pay off later on.
Snowdaddy
Bench Press
On Friday I made an early trip to the Strength Club to hit some Bench Press. I had an early start because at noon I was scheduled to move the Manitoba Powerlifting Association competition equipment from the club, where we are storing it, to the Brickhouse Gym where the Provincials were being held on Saturday. It was a good meet and I was just there to help out, not compete.
I'm still suffering from a cold so it was a rough day. Benching was good.
Warm Up
Leg Swings and Stetching.
Bench Press - 75kg/12 reps, 75kg/4 reps (dynamic), 125kg/8 reps, 125kg/4 reps (dynamic).
Power Phase
Bench Press - 4 sets/2, 1, 1, 1 rep/160kg, 4 sets/1 rep/162.5kg.
Pump Phase
Bench Press - 6 sets/6, 6, 5, 6, 6, 6 reps/125kg.
This was just the beginning. I spent the rest of the day with my good friend Brock moving the equipment. I finished up at about 1530hrs then my lovely wife took me for all I could eat ribs. There we filled up on good food and laughed until we cried. I am a lucky man.
Snowdaddy
I'm still suffering from a cold so it was a rough day. Benching was good.
Warm Up
Leg Swings and Stetching.
Bench Press - 75kg/12 reps, 75kg/4 reps (dynamic), 125kg/8 reps, 125kg/4 reps (dynamic).
Power Phase
Bench Press - 4 sets/2, 1, 1, 1 rep/160kg, 4 sets/1 rep/162.5kg.
Pump Phase
Bench Press - 6 sets/6, 6, 5, 6, 6, 6 reps/125kg.
This was just the beginning. I spent the rest of the day with my good friend Brock moving the equipment. I finished up at about 1530hrs then my lovely wife took me for all I could eat ribs. There we filled up on good food and laughed until we cried. I am a lucky man.
Snowdaddy
Wednesday, February 18, 2015
Deadlifts
Deadlifts have been difficult lately. I dialed back the weight in order to work on technique. This was a good idea and today was an indication that things are getting better.
Warm Up
Leg Swings and Stretching.
Squats - 60kg/12 reps, 60kg/6 reps.
Deadlifts - 125kg/6 reps, 125kg/1 rep (dynamic), 175kg/3 reps, 175kg/1 rep (dynamic).
Working Sets
Deadlifts - 3 sets/1 rep/215kg, 2 sets/1 rep/235kg, 250kg/1 rep, 4 sets/1 rep/215kg.
It was tough but I'm pleased with today's work out. The last single I took my glasses off, smacked myself in the face and pulled 215kg no problem.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 60kg/12 reps, 60kg/6 reps.
Deadlifts - 125kg/6 reps, 125kg/1 rep (dynamic), 175kg/3 reps, 175kg/1 rep (dynamic).
Working Sets
Deadlifts - 3 sets/1 rep/215kg, 2 sets/1 rep/235kg, 250kg/1 rep, 4 sets/1 rep/215kg.
It was tough but I'm pleased with today's work out. The last single I took my glasses off, smacked myself in the face and pulled 215kg no problem.
Snowdaddy
Tuesday, February 17, 2015
Bench Press
My presses keep getting stronger and stronger. I like it.
Warm Up
Leg Swings and Stretching.
Bench Press - bar/12 reps, 75kg/12 reps, 75kg/4 reps (dynamic), 115kg/10 reps, 115kg/3 reps (dynamic).
Power Phase
Bench Press - 155kg/1 rep, 160kg/1 rep, 165kg/1 rep, 165kg/1 rep, 166kg/1 rep.
Yes the last set was 166kg. I wanted over 365lbs.
Pump Phase
Bench Press - 3 sets/4 reps/275lbs, 3 sets/5 reps/275lbs.
Extra Stuff
BN Barbell Shoulder Press - 3 sets/12 reps/70, 90, 100lbs.
A quick and dirty work out. I had two hours from the moment I walked into the gym till showered and leaving. I am happy my bench is coming back. Now to maintain (get stronger) for competition.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - bar/12 reps, 75kg/12 reps, 75kg/4 reps (dynamic), 115kg/10 reps, 115kg/3 reps (dynamic).
Power Phase
Bench Press - 155kg/1 rep, 160kg/1 rep, 165kg/1 rep, 165kg/1 rep, 166kg/1 rep.
Yes the last set was 166kg. I wanted over 365lbs.
Pump Phase
Bench Press - 3 sets/4 reps/275lbs, 3 sets/5 reps/275lbs.
Extra Stuff
BN Barbell Shoulder Press - 3 sets/12 reps/70, 90, 100lbs.
A quick and dirty work out. I had two hours from the moment I walked into the gym till showered and leaving. I am happy my bench is coming back. Now to maintain (get stronger) for competition.
Snowdaddy
Monday, February 16, 2015
Squats
Still not feeling 100% after my cold and short on time on Saturday I didn't finish my work out. Still it felt good to put some weight on my shoulders.
Warm Up
Leg Swings and Lots of Stretching.
Squats - 75kg/10 reps, 75kg/4 reps (dynamic), 125kg/6 reps, 125kg/3 reps (dynamic), 165kg/3 reps, 165kg/1 rep (dynamic).
Working Sets
Squats - 1 set/2 reps/185kg.
Not much for working sets. I was pleased by squatting 185kg for a double again. With the new grip (pinky fingers under the bar) it gives me better control of the bar and a better drive throughout my entire body. I really like it.
Snowdaddy
Warm Up
Leg Swings and Lots of Stretching.
Squats - 75kg/10 reps, 75kg/4 reps (dynamic), 125kg/6 reps, 125kg/3 reps (dynamic), 165kg/3 reps, 165kg/1 rep (dynamic).
Working Sets
Squats - 1 set/2 reps/185kg.
Not much for working sets. I was pleased by squatting 185kg for a double again. With the new grip (pinky fingers under the bar) it gives me better control of the bar and a better drive throughout my entire body. I really like it.
Snowdaddy
Friday, February 13, 2015
Bench Press
This cold is really kicking my ass. I was done sick leave yesterday so I decided to try some Bench Press before work. I am very pleased with my performance even though I am sick.
Warm Up
Leg Swings and Lots of Stretching.
Bench Press - 65kg/12 reps, 65kg/4 reps (dynamic), 105kg/12 reps, 105kg/3 reps (dynamic), 145kg/6 reps, 145kg/2 reps (dynamic).
Power Phase
Bench Press - 4 sets/1 rep/160kg.
The first single felt so easy I could have done a double.
Pump Phase
Bench Press - 6 sets/4 reps/105kg
All reps were very dynamic
Support Work
Standing BN Barbell Shoulder Press - 5 sets/12 reps/60, 70, 80, 90, 100lbs.
WG Lat Pull Downs - 5 sets/8 reps/175lbs.
Dumbbell Curls - 2 sets/12 reps/35, 40lbs.
OH Dumbbell Ext - 2 sets/12 reps/25, 30lbs.
I really noticed how I was able to get into a better position on the bench after spending some time stretching. I also noticed that for the first time ever I was feeling my lats while benching.
Flexibility = Better Position = More Power!!!
I love how I keep learning.
Snowdaddy
Warm Up
Leg Swings and Lots of Stretching.
Bench Press - 65kg/12 reps, 65kg/4 reps (dynamic), 105kg/12 reps, 105kg/3 reps (dynamic), 145kg/6 reps, 145kg/2 reps (dynamic).
Power Phase
Bench Press - 4 sets/1 rep/160kg.
The first single felt so easy I could have done a double.
Pump Phase
Bench Press - 6 sets/4 reps/105kg
All reps were very dynamic
Support Work
Standing BN Barbell Shoulder Press - 5 sets/12 reps/60, 70, 80, 90, 100lbs.
WG Lat Pull Downs - 5 sets/8 reps/175lbs.
Dumbbell Curls - 2 sets/12 reps/35, 40lbs.
OH Dumbbell Ext - 2 sets/12 reps/25, 30lbs.
I really noticed how I was able to get into a better position on the bench after spending some time stretching. I also noticed that for the first time ever I was feeling my lats while benching.
Flexibility = Better Position = More Power!!!
I love how I keep learning.
Snowdaddy
Saturday, February 07, 2015
Deadlifts
Deadlifts today kicked my ass. Part way through training I felt like a cold / flu is coming.
Warm Up
Legs Swings and Lots of Stretching.
Squats - bar/10 reps, bar/10 reps, 75kg/6 reps, 75kg/6 reps.
Deadlifts - 125kg/6 reps, 175kg/1 rep.
Working Sets
Deadlifts - 5 sets/1 rep/225kgs.
The last single came up slow. It wasn't difficult but I had no drive and no speed.
Deadlifts - 5 sets/1, 2, 1, 3, 5 reps/175kg.
These felt much better but still no speed.
Sitting in my living room now, my face feels hot and flushed. The back of my throat and nose feels raw. Bring on the cold / flu. Maybe if I fill my face during supper tonight it will make me feel better. Always a good plan after Deadlifts.
Snowdaddy
Warm Up
Legs Swings and Lots of Stretching.
Squats - bar/10 reps, bar/10 reps, 75kg/6 reps, 75kg/6 reps.
Deadlifts - 125kg/6 reps, 175kg/1 rep.
Working Sets
Deadlifts - 5 sets/1 rep/225kgs.
The last single came up slow. It wasn't difficult but I had no drive and no speed.
Deadlifts - 5 sets/1, 2, 1, 3, 5 reps/175kg.
These felt much better but still no speed.
Sitting in my living room now, my face feels hot and flushed. The back of my throat and nose feels raw. Bring on the cold / flu. Maybe if I fill my face during supper tonight it will make me feel better. Always a good plan after Deadlifts.
Snowdaddy
Wednesday, February 04, 2015
Bench Press
On Tuesday I took about an hour from work to hit some Bench Press. I really do not like the bench at work but it is still something.
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/12 reps, 225lbs/4 reps dynamic, 315lbs/4 reps, 315lbs/1 rep dynamic.
Power Phase
Bench Press - 335lbs/2 reps, 4 sets/1 rep/345lbs.
Pump Phase
Bench Press - 3 sets/6 reps/275lbs, 1 set/6 reps/285lbs.
Like I said, I only had an hour. This was a great work out for such a short time.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/12 reps, 225lbs/4 reps dynamic, 315lbs/4 reps, 315lbs/1 rep dynamic.
Power Phase
Bench Press - 335lbs/2 reps, 4 sets/1 rep/345lbs.
Pump Phase
Bench Press - 3 sets/6 reps/275lbs, 1 set/6 reps/285lbs.
Like I said, I only had an hour. This was a great work out for such a short time.
Snowdaddy
Sunday, February 01, 2015
Oops!!! Bench Press
I just noticed I missed posting Friday's work out. I had a bit of time at work to press so I took it.
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/4 reps (dynamic), 225lbs/12 reps, 225lbs/3 reps (dynamic), 315lbs/3 reps, 315lbs/1 rep (dynamic).
Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/335lbs.
Pump Phase
Bench Press - 4 sets/6 reps/245lbs.
The bench at work is too low to the ground and the pegs are also low. Setting up and taking the bar is difficult and uses lots of energy. I am pleased that I got under the bar.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/4 reps (dynamic), 225lbs/12 reps, 225lbs/3 reps (dynamic), 315lbs/3 reps, 315lbs/1 rep (dynamic).
Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/335lbs.
Pump Phase
Bench Press - 4 sets/6 reps/245lbs.
The bench at work is too low to the ground and the pegs are also low. Setting up and taking the bar is difficult and uses lots of energy. I am pleased that I got under the bar.
Snowdaddy
Birthday Squats!!!
Today was a great day for Birthday Squats!!! Not my Birthday but my son's 12th Birthday. I told him that today he would squat his body weight. He weighed in at an even 40kg. Lots of warm up sets and he was ready to get under the weight. A little shaky but he managed it for two good reps. I am so proud of him. I think he is pretty pumped about it as well.
Inspired by my son's performance I too had a great squat day.
Warm Up
Leg Swings and Stretching
Squats - 65kg/8 reps, 65kg/4 reps (dynamic), 115kg/6 reps, 115kg/3 reps (dynamic), 165kg/3 reps, 165kg/1 rep (dynamic).
Power Phase
Squats (with belt and knee sleeves) - 185kg/2 reps, 195kg/1 rep, 205kg/1 rep.
Pump Phase
Squats (with belt and neoprene shorts) - 6 sets/5 reps/125kg.
Last set was for 6 reps.
A really great training day. Now, would somebody feel me???!!!
Snowdaddy
Inspired by my son's performance I too had a great squat day.
Warm Up
Leg Swings and Stretching
Squats - 65kg/8 reps, 65kg/4 reps (dynamic), 115kg/6 reps, 115kg/3 reps (dynamic), 165kg/3 reps, 165kg/1 rep (dynamic).
Power Phase
Squats (with belt and knee sleeves) - 185kg/2 reps, 195kg/1 rep, 205kg/1 rep.
Pump Phase
Squats (with belt and neoprene shorts) - 6 sets/5 reps/125kg.
Last set was for 6 reps.
A really great training day. Now, would somebody feel me???!!!
Snowdaddy
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