Today I decided to scare the public and train in the main gym at 17 Wing. I normally do my Power Phase in the Strength Club Dungeon but today I unleashed the beast.
Warm Up
Leg Swings and Stretching.
Squats - bar/8 reps, bar/6 reps, 135lbs/8 reps, 135lbs/3 dynamic reps, 225lbs/6 reps, 225lbs/3 dynamic reps, 315lbs/3 reps.
Power Phase
Squats (with belt, no knee sleeves) - 2 sets/1 rep/405lbs.
Squats (with belt and knee sleeves) - 4 sets/2, 1, 1, 2 reps/405lbs.
Squats (with belt and knee sleeves) - 2 sets/1 rep/425lbs.
Pump Phase
Squats - (no belt, no knee sleeves) - 4 sets/3, 3, 4, 6 reps/275lbs.
Good work out today. The power is there I just have to keep pushing myself to new levels.
Snowdaddy
A Top 40 Weightlifting Blog
Monday, March 30, 2015
Saturday, March 28, 2015
Bench Press
Really pushing myself during the last bit of time I have left. The last bunch of weeks have been favorable for training. I have had lots of time to myself and I made sure to take advantage of this and push myself. Not a precompetition program but I feel I've made some decent progress.
Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/4 dynamic reps, 125kg/10 reps, 125kg/3 dynamic reps.
Power Phase
Bench Press - 5 sets/1 rep/167.5kg.
all singles had a solid pause on my chest. Sticking point is there but I pushed through it every time.
Pump Phase
Bench Press - 6 sets/6, 6, 6, 6, 5, 5 reps/130kg.
A really solid work out. On a side note I was training with my 12 year old son who I have been training how to properly Squat. He weighs ~40kg and today he managed 47.5kg (104.7lbs). Very proud to him.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/4 dynamic reps, 125kg/10 reps, 125kg/3 dynamic reps.
Power Phase
Bench Press - 5 sets/1 rep/167.5kg.
all singles had a solid pause on my chest. Sticking point is there but I pushed through it every time.
Pump Phase
Bench Press - 6 sets/6, 6, 6, 6, 5, 5 reps/130kg.
A really solid work out. On a side note I was training with my 12 year old son who I have been training how to properly Squat. He weighs ~40kg and today he managed 47.5kg (104.7lbs). Very proud to him.
Snowdaddy
Friday, March 27, 2015
Deadlifts
Still not very strong but I'm still making myself suffer.
Warm Up
Leg Swings and Stretching.
OH Band Squat - 6 reps.
Barbell Squats - 20kg/8 reps, 65kg/6 reps.
Deadlifts - 65kg/6 reps, 115kg/6 reps, 165kg/1 rep.
Power Phase
Deadlifts (with belt) - 10 sets/1 rep/215kg.
eight set for a double. Very short rest between sets.
Pump Phase
Deadlifts (no belt) - 6 sets/3 reps/165kg.
I went upstairs for some pull downs and some light paused squats after the pump phase but the gym was crowded and I got to talking. Oh well, I am very pleased with what I did. Deadlifts are getting better.
Warm Up
Leg Swings and Stretching.
OH Band Squat - 6 reps.
Barbell Squats - 20kg/8 reps, 65kg/6 reps.
Deadlifts - 65kg/6 reps, 115kg/6 reps, 165kg/1 rep.
Power Phase
Deadlifts (with belt) - 10 sets/1 rep/215kg.
eight set for a double. Very short rest between sets.
Pump Phase
Deadlifts (no belt) - 6 sets/3 reps/165kg.
I went upstairs for some pull downs and some light paused squats after the pump phase but the gym was crowded and I got to talking. Oh well, I am very pleased with what I did. Deadlifts are getting better.
Wednesday, March 25, 2015
Bench Press
Last Bench Press work out I did eight singles at 165kg. This means it's time to go up in weight.
Warm Up
Legs Swings and Stretching.
Shoulder Mobility Rotations.
Bench Press - 75kg/12 reps, 75kg/4 dynamic reps, 125kg/8 reps, 125kg/3 dynamic reps.
Power Phase
Bench Press - 4 sets/1 rep/167.5kg.
Pump Phase
Bench Press - 6 sets/6, 6, 5, 5, 5, 5 reps/130kg.
Extra Stuff
BN Shoulder Press - 3 sets/12 reps/70, 80, 90lbs.
Lat Pull Downs - 3 sets/8 reps/190lbs.
I am experimenting with barbell curls during the warm up. Seems to feel ok so far. Nothing heavy just the 20kg bar. The weights I used today are ground breaking for me. 167.5kg is 2.5kg more than my competition best. Today all four reps were very controlled and well paused on my chest. I feel strong.
Snowdaddy
Warm Up
Legs Swings and Stretching.
Shoulder Mobility Rotations.
Bench Press - 75kg/12 reps, 75kg/4 dynamic reps, 125kg/8 reps, 125kg/3 dynamic reps.
Power Phase
Bench Press - 4 sets/1 rep/167.5kg.
Pump Phase
Bench Press - 6 sets/6, 6, 5, 5, 5, 5 reps/130kg.
Extra Stuff
BN Shoulder Press - 3 sets/12 reps/70, 80, 90lbs.
Lat Pull Downs - 3 sets/8 reps/190lbs.
I am experimenting with barbell curls during the warm up. Seems to feel ok so far. Nothing heavy just the 20kg bar. The weights I used today are ground breaking for me. 167.5kg is 2.5kg more than my competition best. Today all four reps were very controlled and well paused on my chest. I feel strong.
Snowdaddy
Monday, March 23, 2015
Squats
Squats were feeling great today. Not enough the capitalize "great" but it was pretty damn good.
Warm Up
Leg Swings and Lots of Stretching.
OH Squats with Band - 1 sets/6 reps.
Squats - 20kg/6 reps, 75kg/8 reps, 75kg/ 4 dynamic reps, 115kg/6 reps, 115kg/3 dynamic reps, 155kg/2 reps.
Power Phase
Squats (with knee sleeves and belt) - 4 sets/1 rep/195kg, 1 set/1 rep/200kg, 1 set/1 rep/205kg.
Pump Phase
Squats - 45lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 315lbs/1 rep.
...and that's enough. For the Pump Phase I went up to the main gym for a change of space. After the first set of 225lbs I had to move from the rack I was squatting in. A "one legged man" came in and sat down at the arm bicycle that was uncomfortably close to the rack I was in. I couldn't even strip the bar he was so close. Don't get me wrong, I think its great that he is in the gym working out, but... One more story to add to my commercial gym stories.
Snowdaddy
Warm Up
Leg Swings and Lots of Stretching.
OH Squats with Band - 1 sets/6 reps.
Squats - 20kg/6 reps, 75kg/8 reps, 75kg/ 4 dynamic reps, 115kg/6 reps, 115kg/3 dynamic reps, 155kg/2 reps.
Power Phase
Squats (with knee sleeves and belt) - 4 sets/1 rep/195kg, 1 set/1 rep/200kg, 1 set/1 rep/205kg.
Pump Phase
Squats - 45lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 315lbs/1 rep.
...and that's enough. For the Pump Phase I went up to the main gym for a change of space. After the first set of 225lbs I had to move from the rack I was squatting in. A "one legged man" came in and sat down at the arm bicycle that was uncomfortably close to the rack I was in. I couldn't even strip the bar he was so close. Don't get me wrong, I think its great that he is in the gym working out, but... One more story to add to my commercial gym stories.
Snowdaddy
Wednesday, March 18, 2015
Bench Press
Today I had lots of time so I took the opportunity to beat the crap outta myself.
Warm Up
Leg Swings and Stretching.
Bench Press - 65kg/12 reps, 65kg/4 dynamic reps, 105kg/12 reps, 105kg/3 dynamic reps, 145kg/6 reps, 145kg/2 dynamic reps.
Power Phase
Bench Press - 5 sets/1 rep/165kg.
The sixth rep I failed. I had a talk with myself and continued.
Bench Press - 3 sets/1 rep/165kg.
Pump Phase
Bench Press - 6 sets/5, 5, 6, 5, 5, 5 reps/130kg.
Varying grip widths.
The entire work out took over 2 hours. I finished up with some cable extensions and lat pull downs. Feeling big and strong!
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - 65kg/12 reps, 65kg/4 dynamic reps, 105kg/12 reps, 105kg/3 dynamic reps, 145kg/6 reps, 145kg/2 dynamic reps.
Power Phase
Bench Press - 5 sets/1 rep/165kg.
The sixth rep I failed. I had a talk with myself and continued.
Bench Press - 3 sets/1 rep/165kg.
Pump Phase
Bench Press - 6 sets/5, 5, 6, 5, 5, 5 reps/130kg.
Varying grip widths.
The entire work out took over 2 hours. I finished up with some cable extensions and lat pull downs. Feeling big and strong!
Snowdaddy
Tuesday, March 17, 2015
Deadlifts
Deadlifts lately have been uninspiring. Today I wanted to feel it, and I did. Not very heavy but the intensity was there.
Warm Up
Leg Swings and Stretching.
Squats - 65kg/8 reps, 65kg/6 reps.
Deadlifts - 115kg/4 reps, 115kg/4 reps, 155kg/4 reps.
Working Sets
Deadlifts (with belt) - 10 sets/2, 1, 1, 1, 1, 1, 1, 1, 2, 2 reps/205kg.
Support Work
Paused Squats - 3 sets/6 reps/135lbs (3 second pause).
Wide Grip Pull Downs - 3 sets/8 reps/160, 175, 190lbs.
All Deadlift sets were dynamic with a very short rest between sets. Only 1 to 2 minutes max. I feel great!!!
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 65kg/8 reps, 65kg/6 reps.
Deadlifts - 115kg/4 reps, 115kg/4 reps, 155kg/4 reps.
Working Sets
Deadlifts (with belt) - 10 sets/2, 1, 1, 1, 1, 1, 1, 1, 2, 2 reps/205kg.
Support Work
Paused Squats - 3 sets/6 reps/135lbs (3 second pause).
Wide Grip Pull Downs - 3 sets/8 reps/160, 175, 190lbs.
All Deadlift sets were dynamic with a very short rest between sets. Only 1 to 2 minutes max. I feel great!!!
Snowdaddy
Saturday, March 14, 2015
Bench Press
In and out today. I was going to train tomorrow but today fit better into my schedule. However, I had a short amount of time. Didn't matter, I still destroyed it!!!
Warm Up
Leg Swings and Stretching.
Bench Press - 65kg/12 reps, 65kg/4 dynamic reps, 105kg/12 reps, 105kg/4 dynamic reps, 145kg/6 reps.
Power Phase
Bench Press - 7 sets/1 rep/165kg.
5th set was 167.5kg.
Pump Phase
Bench Press - 6 sets/6, 6, 6, 5, 7, 5 reps/275lbs.
Extra Stuff
Standing Shoulder Press - 3 sets/12 reps/70, 90, 110lbs.
A very solid work out. 165kg is feeling more like an opener for competition. Next work out 165kg will be for 8 singles then up to 167.5kg for 4 singles.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - 65kg/12 reps, 65kg/4 dynamic reps, 105kg/12 reps, 105kg/4 dynamic reps, 145kg/6 reps.
Power Phase
Bench Press - 7 sets/1 rep/165kg.
5th set was 167.5kg.
Pump Phase
Bench Press - 6 sets/6, 6, 6, 5, 7, 5 reps/275lbs.
Extra Stuff
Standing Shoulder Press - 3 sets/12 reps/70, 90, 110lbs.
A very solid work out. 165kg is feeling more like an opener for competition. Next work out 165kg will be for 8 singles then up to 167.5kg for 4 singles.
Snowdaddy
Friday, March 13, 2015
Squats
Not a lot of time before work but it was still Squat day and I had to give it a go.
Warm Up
Leg Swings and Stretching.
Squats - 65kg/10 reps, 65kg/4 reps (dynamic), 105kg/6 reps, 105kg/3 reps (dynamic), 145kg/4 reps, 145kg/1 rep (dynamic)
Power Phase
Squats - (with belt and knee sleeves) - 185kg/3 reps, 3 sets/1 rep/195kg.
Pump Phase
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.
At this point I have stayed too long and I need to get moving. A good strong work out. My Squat is getting better.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 65kg/10 reps, 65kg/4 reps (dynamic), 105kg/6 reps, 105kg/3 reps (dynamic), 145kg/4 reps, 145kg/1 rep (dynamic)
Power Phase
Squats - (with belt and knee sleeves) - 185kg/3 reps, 3 sets/1 rep/195kg.
Pump Phase
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.
At this point I have stayed too long and I need to get moving. A good strong work out. My Squat is getting better.
Snowdaddy
Tuesday, March 10, 2015
Bench Press
The Bench Press train keeps rolling along. As long as I keep making gains I will continue to push myself. Today was another good / strong work out.
Warm Up
Light Stretching.
Bench Press - 75kg/12 reps, 75kg/4 reps (dynamic), 125kg/10 reps, 125kg/4 reps (dynamic).
Power Phase
Bench Press - 6 sets/1 rep/165kg
First rep with a long pause, Fourth rep one finger narrower.
Pump Phase
Bench Press (with light bands) - 3 sets/5, 4, 4 reps/165kg
Bench Press - 3 sets/5, 6, 6 reps/125kg.
I was really able to engage my lats during the Pump Phase. With my lats engaged the reps seemed much easier. It is hard to describe but as I've said before, I think my Bench Press is evolving and I am destined for some big gains in the near future. Thurday is Squat day.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 75kg/12 reps, 75kg/4 reps (dynamic), 125kg/10 reps, 125kg/4 reps (dynamic).
Power Phase
Bench Press - 6 sets/1 rep/165kg
First rep with a long pause, Fourth rep one finger narrower.
Pump Phase
Bench Press (with light bands) - 3 sets/5, 4, 4 reps/165kg
Bench Press - 3 sets/5, 6, 6 reps/125kg.
I was really able to engage my lats during the Pump Phase. With my lats engaged the reps seemed much easier. It is hard to describe but as I've said before, I think my Bench Press is evolving and I am destined for some big gains in the near future. Thurday is Squat day.
Snowdaddy
Sunday, March 08, 2015
Deadlift Drills
Yesterday I was surfing through training videos. I stumbled across a video by Bryce Lewis. He explained lots of good points but one in particular stood out to me. Before beginning a Deadlift work out take several warm up sets and just pull the bar an inch or so off the ground. Do this for several reps. I found that it helped me to focus on having a tight back and tuck my hips at the beginning of the pull. I up loaded a video to help explain what I'm talking about.
Warm Up
Leg Swings and Stretching.
Squats - 65kg/8 reps, 65kg/6 reps, 105kg/6 reps.
Deadlift Drills
Deadlift Drill - 105kg/6 reps, 105kg/6 reps, 155kg/4 reps, 155kg/4 reps, 205kg/3 reps, 205kg/3 reps, 230kg/1 rep (full deadlift).
155kg Demo Video
Right now my hamstrings and hips are feeling a good pump. I am very surprised how much of a work out this was. I think I will dial back the weight and sets and only do a couple of sets as a warm up after squats.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 65kg/8 reps, 65kg/6 reps, 105kg/6 reps.
Deadlift Drills
Deadlift Drill - 105kg/6 reps, 105kg/6 reps, 155kg/4 reps, 155kg/4 reps, 205kg/3 reps, 205kg/3 reps, 230kg/1 rep (full deadlift).
155kg Demo Video
Right now my hamstrings and hips are feeling a good pump. I am very surprised how much of a work out this was. I think I will dial back the weight and sets and only do a couple of sets as a warm up after squats.
Snowdaddy
Saturday, March 07, 2015
Bench Press
MY strong Squats the other day inspired my Bench training today. Not my strongest Bench Press ever but some damn close.
Warm Up
Leg Swings, Stretching, and shoulder/elbow mobility.
Bench Press - 75kg/12 reps, 75kg/4 reps (dynamic), 125kg/8 reps, 125kg/3 reps (dynamic).
Power Phase
Bench Press - 5 sets/1 rep/165, 165, 170, 172.5, 165kg.
Pump Phase
Bench Press (with Titan RAM) - 3 sets/5, 4, 5 reps/165kg.
Bench Press - 3 sets/6, 7, 6 reps/125kg.
Support Work
Lat Pull Downs - 3 sets/8 reps/160, 175, 190lbs.
BN Standing Shoulder Press - 3 sets/12 reps/70, 80, 90lbs.
172.5kg is 380lbs. It was a touch and go rep but I still managed it. I am really focusing on my set up and making sure to drive with my entire body. As with previous Bench work outs I am finding I receive a large pump in my lats and upper back. I feel that my Bench Press is evolving and I will be in for some really good gains in the near future.
Snowdaddy
Warm Up
Leg Swings, Stretching, and shoulder/elbow mobility.
Bench Press - 75kg/12 reps, 75kg/4 reps (dynamic), 125kg/8 reps, 125kg/3 reps (dynamic).
Power Phase
Bench Press - 5 sets/1 rep/165, 165, 170, 172.5, 165kg.
Pump Phase
Bench Press (with Titan RAM) - 3 sets/5, 4, 5 reps/165kg.
Bench Press - 3 sets/6, 7, 6 reps/125kg.
Support Work
Lat Pull Downs - 3 sets/8 reps/160, 175, 190lbs.
BN Standing Shoulder Press - 3 sets/12 reps/70, 80, 90lbs.
172.5kg is 380lbs. It was a touch and go rep but I still managed it. I am really focusing on my set up and making sure to drive with my entire body. As with previous Bench work outs I am finding I receive a large pump in my lats and upper back. I feel that my Bench Press is evolving and I will be in for some really good gains in the near future.
Snowdaddy
Wednesday, March 04, 2015
Squats
Had plenty of time today to work on my Squats. I'm glad I did.
Warm Up
Leg Swings and Lots of Stretching.
Squats - 65kg/6 reps, 65kg/8 reps, 105kg/6 reps, 145kg/2 reps, 145kg/1 rep, 185kg/2 reps.
Power Phase
Squats (with knee sleeves) - 205kg/1 rep, 205kg/1 rep, 210kg/1 rep.
Pump Phase
Squats (with belt, no knee sleeves) - 3 sets/4, 4, 5 reps/275lbs, 3 sets/4, 5, 5 reps/295lbs
Feeling good, feeling STRONG!!!
Snowdaddy
Warm Up
Leg Swings and Lots of Stretching.
Squats - 65kg/6 reps, 65kg/8 reps, 105kg/6 reps, 145kg/2 reps, 145kg/1 rep, 185kg/2 reps.
Power Phase
Squats (with knee sleeves) - 205kg/1 rep, 205kg/1 rep, 210kg/1 rep.
Pump Phase
Squats (with belt, no knee sleeves) - 3 sets/4, 4, 5 reps/275lbs, 3 sets/4, 5, 5 reps/295lbs
Feeling good, feeling STRONG!!!
Snowdaddy
Sunday, March 01, 2015
Bench Press
Had a short amount of time before work today to hit the 17 Wing Strength Club for some Bench Press.
Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/6 reps, 115kg/10 reps.
Power Phase
Bench Press - 4 sets/1 rep/165kg.
Pump Phase
Bench Press - 6 sets/6 reps/127.5kg (varying grip).
You can do thousands of reps and then finally learn something. On my last two reps of the second last set I finally felt my lats and leg drive engage. I felt AWESOME!!! On the last set I was able to repeat the process. It really felt like I was benching from my feet, through my arch and lats, and finally with my shoulders and triceps. Hopefully this wasn't a one off.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/6 reps, 115kg/10 reps.
Power Phase
Bench Press - 4 sets/1 rep/165kg.
Pump Phase
Bench Press - 6 sets/6 reps/127.5kg (varying grip).
You can do thousands of reps and then finally learn something. On my last two reps of the second last set I finally felt my lats and leg drive engage. I felt AWESOME!!! On the last set I was able to repeat the process. It really felt like I was benching from my feet, through my arch and lats, and finally with my shoulders and triceps. Hopefully this wasn't a one off.
Snowdaddy
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