Again I am not happy with my Bench Press. Seems like my previous power has gone on summer vacation and my normal Bench Press is here to fill in.
Warm Up
Light Stretching.
Bench Press - 20kg/12 reps, 65kg/12 reps, 105kg/6 reps, 125kg/4 reps.
Power Phase
Bench Press - 3 sets/1 rep/155kg, 3 sets/1 rep/160kg, 1 set/1 rep/165kg, 1 set/miss/165kg.
Pump Phase
Bench Press - 6 sets/3 reps/125kg.
Considering I spent most of all day outside with my kids I guess I performed all right. The Pump Phase was much better. Although not very heavy I did explode through each and every rep. Tomorrow is a day of rest then Tuesday I will Squat in my singlet and SBD knee sleeves. Fun stuff.
Snowdaddy
A Top 40 Weightlifting Blog
Sunday, May 31, 2015
Saturday, May 30, 2015
Deadlifts
One of the best Deadlift work outs I've had in a while. I say it's because I have lost ten pounds and it is easier to get into position.
Warm Up
Leg Swings and Stretching.
Dynamic Squats - 3 sets/8 reps/20kg (bar)
Deadlifts - 70kg/4 reps, 120kg/4 reps, 170kg/1 rep.
Power Phase
Deadlifts - 220kg/1 rep (no belt), 220kg/1 rep (belt), 245kg/1 rep (belt).
Pump Phase
Deadlifts (belt) - 5 sets/3 reps/175kg. 1 set/6 reps/175kg.
Extra Stuff
WG Cable Pull Downs - 3 sets/6 reps/205lbs.
WG Cable Push Downs - 3 sets/10 reps/120lbs.
Feeling good. I've been on a diet for almost two weeks now and I've lost about ten pounds. I feel much better for it. Weight this morning 310lbs.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Dynamic Squats - 3 sets/8 reps/20kg (bar)
Deadlifts - 70kg/4 reps, 120kg/4 reps, 170kg/1 rep.
Power Phase
Deadlifts - 220kg/1 rep (no belt), 220kg/1 rep (belt), 245kg/1 rep (belt).
Pump Phase
Deadlifts (belt) - 5 sets/3 reps/175kg. 1 set/6 reps/175kg.
Extra Stuff
WG Cable Pull Downs - 3 sets/6 reps/205lbs.
WG Cable Push Downs - 3 sets/10 reps/120lbs.
Feeling good. I've been on a diet for almost two weeks now and I've lost about ten pounds. I feel much better for it. Weight this morning 310lbs.
Snowdaddy
Tuesday, May 26, 2015
Bench Press
Benching in the garage tonight. The weather is great and the garage is nice and warm. Perfect for Bench Press.
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/8 reps, 275lbs/4 reps, 315lbs/2 reps.
Power Phase
Bench Press - 8 sets/1 rep/350lbs.
not very strong tonight but it's what I had. My Bench Press still seems to be suffering from the stomach bug I had last week.
Pump Phase
Bench Press - 6 sets/3 reps/315lbs.
even the pump phase felt heavy tonight. the last rep of the sixth set was a grind.
Extra Stuff
Cable Press Downs - 3 sets/12 reps/25kg.
Dumbbell Concentration Curls - 3 sets/8 reps/35lbs.
At the end of tonight's work out I noticed that my wife's winter tires have a hole in the middle of the rim that fits almost perfectly on my bar. I wonder what she will say about that? Nothing good I can imagine.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/8 reps, 275lbs/4 reps, 315lbs/2 reps.
Power Phase
Bench Press - 8 sets/1 rep/350lbs.
not very strong tonight but it's what I had. My Bench Press still seems to be suffering from the stomach bug I had last week.
Pump Phase
Bench Press - 6 sets/3 reps/315lbs.
even the pump phase felt heavy tonight. the last rep of the sixth set was a grind.
Extra Stuff
Cable Press Downs - 3 sets/12 reps/25kg.
Dumbbell Concentration Curls - 3 sets/8 reps/35lbs.
At the end of tonight's work out I noticed that my wife's winter tires have a hole in the middle of the rim that fits almost perfectly on my bar. I wonder what she will say about that? Nothing good I can imagine.
Snowdaddy
Squats... feeling better
On Sunday the 17 Wing Strength Club hosted it's first ever Squat / Bench Press / Deadlift Clinic. A great time was had by all. We will be hosting another for sure.
Monday I headed to the gym before work to make another attempt at Squats. It was better.
Warm Up
Leg Swings and Stretching.
Squats - 65kg/6 reps, 65kg/6 reps, 105kg/3 reps, 105kg/3 reps, 145kg/1 rep, 145kg/1 rep.
Power Phase
Squats - 185kg/1 rep (no belt, no sleeves), 185kg/1 rep (with belt), 200kg/1 rep (belt and sleeves), 200kg/1 rep (belt and sleeves).
Pump Phase
Squats - 6 sets/3 reps/105kg
Core Work
Stability Ball Sit Ups - 2 sets/15 reps.
Again 185kg was golden, focusing on staying tight. 200kg were the two ugliest squats I have ever done. No control. More work required. I liked the sit ups but I need to do more.
Snowdaddy
Monday I headed to the gym before work to make another attempt at Squats. It was better.
Warm Up
Leg Swings and Stretching.
Squats - 65kg/6 reps, 65kg/6 reps, 105kg/3 reps, 105kg/3 reps, 145kg/1 rep, 145kg/1 rep.
Power Phase
Squats - 185kg/1 rep (no belt, no sleeves), 185kg/1 rep (with belt), 200kg/1 rep (belt and sleeves), 200kg/1 rep (belt and sleeves).
Pump Phase
Squats - 6 sets/3 reps/105kg
Core Work
Stability Ball Sit Ups - 2 sets/15 reps.
Again 185kg was golden, focusing on staying tight. 200kg were the two ugliest squats I have ever done. No control. More work required. I liked the sit ups but I need to do more.
Snowdaddy
Thursday, May 21, 2015
Squats with a Stomach Bug
Not feeling my best today. My stomach is bothering me. The bathroom is near by so it's time to Squat.
Warm Up
Leg Swings and Stretching.
off to the bathroom
Squats - 65kg/6 reps, 65kg/6 reps, 105kg/4 reps, 105kg/2 reps, 145kg/1 rep, 145kg/1 rep.
off to the bathroom
Power Phase
Squats (belt and knee sleeves) - 1 set/1 rep/185kg
off to the bathroom.
Pump Phase
Squats - 4 sets/6 reps/135lbs.
At the end of the training I didn't have to go to the bathroom because I don't think there was anything left. All the Squats were well thought out and I concentrated solely on form and of course not crapping my shorts. Hopefully I feel better next work out.
Snowdaddy
Warm Up
Leg Swings and Stretching.
off to the bathroom
Squats - 65kg/6 reps, 65kg/6 reps, 105kg/4 reps, 105kg/2 reps, 145kg/1 rep, 145kg/1 rep.
off to the bathroom
Power Phase
Squats (belt and knee sleeves) - 1 set/1 rep/185kg
off to the bathroom.
Pump Phase
Squats - 4 sets/6 reps/135lbs.
At the end of the training I didn't have to go to the bathroom because I don't think there was anything left. All the Squats were well thought out and I concentrated solely on form and of course not crapping my shorts. Hopefully I feel better next work out.
Snowdaddy
Tuesday, May 19, 2015
Bench Press
Could not work out in my standard environments today. The gym I went to at least had a full rack but had a wooden floor. I was really concerned about the bench sliding around. The bench was crap and no where near legal. Further more the bar was about 33mm thick. Like holding onto a pop can. All that said I still got down and hit some Bench Press.
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/8 reps, 225lbs/4 dynamic reps, 315lbs/3 reps, 315lbs/1 dynamic rep.
Power Phase
Bench Press - 335lbs/2 reps, 365lbs/1 reps, 4 sets/1 rep/345lbs.
Pump Phase
Bench Press - 6 sets/275lbs/5, 5, 3, 5, 3, 4 reps.
Support Work
Lat Press Downs - 3 sets/12 reps/65lbs.
Seated Machine Flies - 3 sets/6 reps/250, 250, 300(stack).
Not a strong work out but I dealt with the problems in the gym and still punished myself. Not bad. I'll see how things went next work out.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/8 reps, 225lbs/4 dynamic reps, 315lbs/3 reps, 315lbs/1 dynamic rep.
Power Phase
Bench Press - 335lbs/2 reps, 365lbs/1 reps, 4 sets/1 rep/345lbs.
Pump Phase
Bench Press - 6 sets/275lbs/5, 5, 3, 5, 3, 4 reps.
Support Work
Lat Press Downs - 3 sets/12 reps/65lbs.
Seated Machine Flies - 3 sets/6 reps/250, 250, 300(stack).
Not a strong work out but I dealt with the problems in the gym and still punished myself. Not bad. I'll see how things went next work out.
Snowdaddy
Sunday, May 17, 2015
Deadlifts
Lacking motivation today. Its a cold, rainy, yucky day. I did however want to try some new form technique. Instead of forcing my shoulder blades back I need to just keep my back tight and reach down for the bar. It felt pretty good.
Work Out
Leg Swings and Stretching.
Squats - 20kg/6 reps, 20kg/6 reps, 75kg/3 reps, 75kg/3 reps, 125kg/1 rep, 125kg/1 rep.
Deadlifts - 120kg/3 reps, 125kg/3 reps, 170kg/1 rep, 220kg/1 rep, 220kg/1 rep, 220kg/1 rep.
Now I'm bored and time to go buy my son some new shoes.
Snowdaddy.
Work Out
Leg Swings and Stretching.
Squats - 20kg/6 reps, 20kg/6 reps, 75kg/3 reps, 75kg/3 reps, 125kg/1 rep, 125kg/1 rep.
Deadlifts - 120kg/3 reps, 125kg/3 reps, 170kg/1 rep, 220kg/1 rep, 220kg/1 rep, 220kg/1 rep.
Now I'm bored and time to go buy my son some new shoes.
Snowdaddy.
Friday, May 15, 2015
Bench Press
Training in the garage today. A bit of redemption after the poor attempt last work out.
Warm Up
Light Stretching.
Bench Press - bar/6 reps, bar/6 reps, 135lbs/10 reps, 135lbs/10 reps, 225lbs/6 reps, 315lbs/2 reps.
Power Phase
Bench Press - 335lbs/2 reps, 365lbs/1 rep, 365lbs/2 reps, 375lbs/1 rep, 375/1 rep.
Pump Phase
Bench Press - 225lbs+130lbs chain/3 sets/4 reps, 225lbs/3 sets/6 reps.
Extra Stuff
Dumbbell Side Laterals - 3 sets/10 reps/20lbs.
Dumbbell Shoulder Presses - 3 sets/10 reps/20lbs.
Cable Lat Press Downs - 4 sets/12 reps/25kg.
Nice work out. 365lbs for a double was pretty good and only the second time I've done it. Fun!!!
Snowdaddy
Warm Up
Light Stretching.
Bench Press - bar/6 reps, bar/6 reps, 135lbs/10 reps, 135lbs/10 reps, 225lbs/6 reps, 315lbs/2 reps.
Power Phase
Bench Press - 335lbs/2 reps, 365lbs/1 rep, 365lbs/2 reps, 375lbs/1 rep, 375/1 rep.
Pump Phase
Bench Press - 225lbs+130lbs chain/3 sets/4 reps, 225lbs/3 sets/6 reps.
Extra Stuff
Dumbbell Side Laterals - 3 sets/10 reps/20lbs.
Dumbbell Shoulder Presses - 3 sets/10 reps/20lbs.
Cable Lat Press Downs - 4 sets/12 reps/25kg.
Nice work out. 365lbs for a double was pretty good and only the second time I've done it. Fun!!!
Snowdaddy
Wednesday, May 13, 2015
Staying Tight Squats
I wasn't happy with yesterday's Squats so I went to the gym to rebuild my Squats.
Everything
Leg Swings and Stretching.
Squats - 20kg/2 reps, 20kg/2 reps, 65kg/2 reps, 65kg/2 reps, 105kg/2 reps, 105kg/2 reps, 145kg/2 reps, 185kg/1 rep. 205kg/1 rep.
185kg Squat Video
The 185kg felt really solid. I watched the video and it looked even better. Very good Squat. 205kg on the other hand had a problem. Set up was solid. The descent was also really solid. Once I hit depth I hit the switch and started up. Then my left adductor tweaked again. My ass came up and I pitched forward. I managed to stand up with it but it was very ugly. Oh well, I'll keep at it.
Snowdaddy
Everything
Leg Swings and Stretching.
Squats - 20kg/2 reps, 20kg/2 reps, 65kg/2 reps, 65kg/2 reps, 105kg/2 reps, 105kg/2 reps, 145kg/2 reps, 185kg/1 rep. 205kg/1 rep.
185kg Squat Video
The 185kg felt really solid. I watched the video and it looked even better. Very good Squat. 205kg on the other hand had a problem. Set up was solid. The descent was also really solid. Once I hit depth I hit the switch and started up. Then my left adductor tweaked again. My ass came up and I pitched forward. I managed to stand up with it but it was very ugly. Oh well, I'll keep at it.
Snowdaddy
Learning Even More
With the popularity of classic lifting ever increasing many world class competitors are getting out of the gear and lifting raw. For many years training tips were based on the geared lifts and what makes your lifts stronger in gear. Now training tips are being shared for the classic lifter. Again I have made some general mistakes and need to make corrections.
In the Bench Press I have always lifted with pointer finger on the rings. In a bench shirt this makes sense. You want to stretch the shirt so a wide grip is preferred. When classic lifting you want to improve the strength on your triceps and allow the lats to load up. A narrow grip is preferred. Back to the ol' drawing board.
Here is a video explaining exactly what I'm talking about.
Improve your Bench Press - Chad Smith & Brandon Lilly
Snowdaddy
In the Bench Press I have always lifted with pointer finger on the rings. In a bench shirt this makes sense. You want to stretch the shirt so a wide grip is preferred. When classic lifting you want to improve the strength on your triceps and allow the lats to load up. A narrow grip is preferred. Back to the ol' drawing board.
Here is a video explaining exactly what I'm talking about.
Improve your Bench Press - Chad Smith & Brandon Lilly
Snowdaddy
Tuesday, May 12, 2015
Always Learning
I regularly watch instructional videos from high caliber lifters to see if I'm forgetting anything. Turns out I have been making a huge mistake with my Squats for quite some time.
Here is the video I watched.
How to Squat, With Chris Duffin
What I noticed is that I am not tightening my core before descending into the Squat. I take a deep breath and then drop. The following are cues I am going to use in the future to correct the fault.
Snowdaddy
Here is the video I watched.
How to Squat, With Chris Duffin
What I noticed is that I am not tightening my core before descending into the Squat. I take a deep breath and then drop. The following are cues I am going to use in the future to correct the fault.
- Deep Breath
- Draw the ribs down
- Inflate Oblique's
- Bend the Bar (tighten lats)
- Twist Feet into the floor
- Sit Back
Snowdaddy
Squats
My head really isn't into training tonight. Still I got under the bar for a few sets.
Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps, bar/6 reps, 135lbs/6 reps, 135lbs/6 reps, 225lbs/4 reps, 225lbs/4 reps, 315lbs/2 reps, 315lbs/2 reps.
Power Phase
Squats (with belt, no knee sleeves) - 4 sets/1 rep/365lbs.
Pump Phase
Box Squats - 4 sets/6 reps/135lbs + medium bands.
Not great but something.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps, bar/6 reps, 135lbs/6 reps, 135lbs/6 reps, 225lbs/4 reps, 225lbs/4 reps, 315lbs/2 reps, 315lbs/2 reps.
Power Phase
Squats (with belt, no knee sleeves) - 4 sets/1 rep/365lbs.
Pump Phase
Box Squats - 4 sets/6 reps/135lbs + medium bands.
Not great but something.
Snowdaddy
Sunday, May 10, 2015
Bench Press
A little disappointed today. I wasn't as strong as I would have thought. As in the past when I fail to perform I finish strong with the Pump Phase.
Warm Up
Light Stretching.
Bench Press - 65kg/12 reps, 65kg/4 dynamic reps, 105kg/10 reps, 105kg/4 dynamic reps, 145kg/4 reps, 145kg/1 dynamic rep.
Power Phase
Bench Press - 172.5kg/miss, 172.5kg/miss, 4 sets/1 rep/165kg good pause.
Pump Phase
Bench Press - 6 sets/4 reps/145kg
Power Phase was weak but I finished strong with the Pump Phase. I am not going to dwell on short comings today. Just keep hammering on.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 65kg/12 reps, 65kg/4 dynamic reps, 105kg/10 reps, 105kg/4 dynamic reps, 145kg/4 reps, 145kg/1 dynamic rep.
Power Phase
Bench Press - 172.5kg/miss, 172.5kg/miss, 4 sets/1 rep/165kg good pause.
Pump Phase
Bench Press - 6 sets/4 reps/145kg
Power Phase was weak but I finished strong with the Pump Phase. I am not going to dwell on short comings today. Just keep hammering on.
Snowdaddy
Friday, May 08, 2015
Deadlifts
Got into the gym early today. I had lots of time for Deadlifts.
Warm Up
Leg Swings and Stretching.
Squats - 20kg/8 reps, 20kg/6 reps, 65kg/6 reps.
Deadlifts - 65kg/4 reps, 165kg/3 reps.
Power Phase
Deadlifts - 215kg/1 rep, 252.5kg/1 rep, 225kg/1 rep, 225kg/1 rep, 225kg/1 rep, 225kg/2 reps, 225kg/1 rep.
Pump Phase
Deadlifts - 6 sets/3 reps/315lbs.
Extra Stuff
WG Lat Pull Downs - 3 sets/8 reps/190lbs.
A really good work out. My posterior chain is very fatigued and I feel much better for it. The week end is off and Bench Shirt training is on Monday. Fun Stuff.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 20kg/8 reps, 20kg/6 reps, 65kg/6 reps.
Deadlifts - 65kg/4 reps, 165kg/3 reps.
Power Phase
Deadlifts - 215kg/1 rep, 252.5kg/1 rep, 225kg/1 rep, 225kg/1 rep, 225kg/1 rep, 225kg/2 reps, 225kg/1 rep.
Pump Phase
Deadlifts - 6 sets/3 reps/315lbs.
Extra Stuff
WG Lat Pull Downs - 3 sets/8 reps/190lbs.
A really good work out. My posterior chain is very fatigued and I feel much better for it. The week end is off and Bench Shirt training is on Monday. Fun Stuff.
Snowdaddy
Wednesday, May 06, 2015
Bench Press and Walking
Training Classic Bench Press today in the garage. Not as strong as I would have liked but I still beat the shit out of myself.
Warm Up
Light Stretching.
Bench Press - bar/6 reps, 135lbs/12 reps, 135lbs/4 dynamic reps, 225lbs/8 reps, 225lbs/3 dynamic reps, 315lbs/5 reps.
Power Phase
Bench Press - 3 sets/1 rep/380lbs, 3 sets/1 paused rep/365lbs.
Pump Phase
Bench Press (varying grip) - 6 sets/4, 4, 4, 4, 2 (missed third), 2 (missed third)/315lbs.
Missing the third rep in the last two sets of the Pump Phase only means that I really pushed myself. The Power Phase was difficult. 380lbs didn't go up as easy as planned so I dropped the weight and worked the pause. I feel 365lbs (165kg) is going to be a good opener for me.
After the training I grabbed my lovely wife and we went for a walk.
5km, 58 minutes, 730kcal.
After I drank a post work out drink. Time for a shower and shave then off to work. Good training today.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - bar/6 reps, 135lbs/12 reps, 135lbs/4 dynamic reps, 225lbs/8 reps, 225lbs/3 dynamic reps, 315lbs/5 reps.
Power Phase
Bench Press - 3 sets/1 rep/380lbs, 3 sets/1 paused rep/365lbs.
Pump Phase
Bench Press (varying grip) - 6 sets/4, 4, 4, 4, 2 (missed third), 2 (missed third)/315lbs.
Missing the third rep in the last two sets of the Pump Phase only means that I really pushed myself. The Power Phase was difficult. 380lbs didn't go up as easy as planned so I dropped the weight and worked the pause. I feel 365lbs (165kg) is going to be a good opener for me.
After the training I grabbed my lovely wife and we went for a walk.
5km, 58 minutes, 730kcal.
After I drank a post work out drink. Time for a shower and shave then off to work. Good training today.
Snowdaddy
Monday, May 04, 2015
Squats
Decided to try my Super Centurion Squat suit today. I wanted to determine if I will be lifting equipped or classic at the up coming meet.
Warm Up
Leg Swings and Stretching.
Squats - 20kg/6 reps, 20kg/6 reps, 65kg/6 reps, 65kg/4 dynamic reps, 105kg/4 reps, 105kg/3 dynamic reps.
At this point I am noticing I am focused more on the speed than form and technique. Time to slow down a bit and concentrate.
Squats - 145kg/1 rep, 185kg/1 rep (belt).
Power Phase
Squats - (suit bottoms and belt) 185kg/2 reps, 215kg/2 reps, (straps up and knee sleeves) 250kg/1 rep, 250kg/1 rep.
I video recorded all my lifts and found that I wasn't breaking parallel, even at 250kg. It's close but still not there. Instead of experimenting with the gear leading up to the meet I will lift classic. I will however bench press equipped if the Katana works well. Time will tell.
Pump Phase
Squats (nothing) - 7 sets/3 reps/105kg.
I didn't go crazy on the Pump Phase because my form felt really weird after squatting equipped. Some of the Pump Phase sets were for four reps. A good work out but now it's time to focus on the classic squats.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 20kg/6 reps, 20kg/6 reps, 65kg/6 reps, 65kg/4 dynamic reps, 105kg/4 reps, 105kg/3 dynamic reps.
At this point I am noticing I am focused more on the speed than form and technique. Time to slow down a bit and concentrate.
Squats - 145kg/1 rep, 185kg/1 rep (belt).
Power Phase
Squats - (suit bottoms and belt) 185kg/2 reps, 215kg/2 reps, (straps up and knee sleeves) 250kg/1 rep, 250kg/1 rep.
I video recorded all my lifts and found that I wasn't breaking parallel, even at 250kg. It's close but still not there. Instead of experimenting with the gear leading up to the meet I will lift classic. I will however bench press equipped if the Katana works well. Time will tell.
Pump Phase
Squats (nothing) - 7 sets/3 reps/105kg.
I didn't go crazy on the Pump Phase because my form felt really weird after squatting equipped. Some of the Pump Phase sets were for four reps. A good work out but now it's time to focus on the classic squats.
Snowdaddy
Saturday, May 02, 2015
Friday, May 01, 2015
Bench Press in Gear!!!
A few weeks ago I bought a new bench press shirt from a friend of mine. I have always wanted to try an Titan Super Katana A/S and tonight was the night.
Warm Up
Light Stretching and Shoulder Mobility.
Bench Press - 135lbs/10 reps, 135lbs/10 reps, 225lbs/8 reps, 225lbs/4 dynamic reps, 315lbs/4 reps, 365lbs/1 rep.
Power Phase
Bench Press (in bench shirt) - 365lbs/3 board/2 reps, 405lbs/3 board/2 reps, 440lbs/3 board/2 reps, 455lbs/3 board/2 reps, 455lbs/2 board/2 reps.
365lbs couldn't even touch 3 board. 455lbs touched 3 board no problem but was a struggle to reach 2 board. Had not problem pressing any of the weights.
Pump Phase
Bench Press - 3 sets/4 reps/315lbs, 3 sets/3 reps/315lbs.
Tonight felt great for my first time back into a bench shirt. My lovely wife helped me get into the shirt, did my shirt adjustments, and handed off the bar. My son handled the boards and my daughter filmed the heavier lifts. I really like this bench shirt. It is comfortable and doesn't ride up like my F6 or Fury. I strongly believe this shirt will lead me to 500lbs at my next competition.
Snowdaddy
Warm Up
Light Stretching and Shoulder Mobility.
Bench Press - 135lbs/10 reps, 135lbs/10 reps, 225lbs/8 reps, 225lbs/4 dynamic reps, 315lbs/4 reps, 365lbs/1 rep.
Power Phase
Bench Press (in bench shirt) - 365lbs/3 board/2 reps, 405lbs/3 board/2 reps, 440lbs/3 board/2 reps, 455lbs/3 board/2 reps, 455lbs/2 board/2 reps.
365lbs couldn't even touch 3 board. 455lbs touched 3 board no problem but was a struggle to reach 2 board. Had not problem pressing any of the weights.
Pump Phase
Bench Press - 3 sets/4 reps/315lbs, 3 sets/3 reps/315lbs.
Tonight felt great for my first time back into a bench shirt. My lovely wife helped me get into the shirt, did my shirt adjustments, and handed off the bar. My son handled the boards and my daughter filmed the heavier lifts. I really like this bench shirt. It is comfortable and doesn't ride up like my F6 or Fury. I strongly believe this shirt will lead me to 500lbs at my next competition.
Snowdaddy
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