Beautiful day so I opened the garage door and got under a bar.
Warm Up
Leg Swings and Stretching.
Squats - 3 sets/6 reps/bar, 3 sets/6 reps/135lbs, 3 sets/3 reps/225lbs, 3 sets/1 rep/315lbs, 365lbs/1 rep.
Power Phase
Squats (belt and knee sleeves) - 3 sets/1 rep/405lbs.
Pump Phase
Box Squats - 5 sets/4 reps/225lbs, 1 set/5 reps/225lbs.
Core Work
Ab Sling Knee Ups - 3 sets/10 reps.
Took my time and really focused on form. By the time I got to 405lbs I felt solid. A great work out. My upper back has a large red line.
Snowdaddy
A Top 40 Weightlifting Blog
Tuesday, June 30, 2015
Friday, June 26, 2015
Deadlifts and Tire Fun
Today is a GREAT day!!! I was given a 225lbs tire! I am very new to training with a tire so I just goofed around today. Another toy for me to play with. Oh ya, I also did a few Deadlifts.
Deadlifts - 225lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep, 495lbs/1 rep, 600lbs/miss (I have no idea what I was thinking. It didn't move an inch), 3 sets/1 rep/500lbs, 405lbs/1 rep.
On the tire I hit it with a 10lbs sledge hammer - 5 reps left, 5 reps right, break, 10 reps left, 10 reps right, 5 reps left, 5 reps right. I also flipped it about 15 times over the entire work out.
It was very hot training in the drive way today, +30 degC. I feel better because of it. I'm sure I will make some kind of profound statement about my training this summer in a few weeks from now.
Snowdaddy
Deadlifts - 225lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep, 495lbs/1 rep, 600lbs/miss (I have no idea what I was thinking. It didn't move an inch), 3 sets/1 rep/500lbs, 405lbs/1 rep.
On the tire I hit it with a 10lbs sledge hammer - 5 reps left, 5 reps right, break, 10 reps left, 10 reps right, 5 reps left, 5 reps right. I also flipped it about 15 times over the entire work out.
It was very hot training in the drive way today, +30 degC. I feel better because of it. I'm sure I will make some kind of profound statement about my training this summer in a few weeks from now.
Snowdaddy
Wednesday, June 24, 2015
Bench Press and Toys
A beautiful day today so I opened the garage door for some Bench Press. Not only that I pulled some toys out onto the grassy strip in front of the house to play with my sled, 75ft of hemp rope, and my 75lbs keg.
Warm Up
Stretching.
Bench Press - 135lbs/12 reps, 135lbs/6 dynamic reps, 225lbs/8 reps, 225lbs/4 dynamic reps.
Working Sets
Bench Press - 315lbs/3 reps.
The following is a super set for 5 times through.
Bench Press - 315lbs/3 reps.
Sled Pull - 75lbs/75ft.
Keg Pick and Carry - 75lbs/75ft.
I took a rest between each of the rotations. No more than 5 minutes. Not a bad work out and I got a chance to enjoy the sun. I will have to try this again soon. Maybe Saturday with Deadlifts.
Snowdaddy
Warm Up
Stretching.
Bench Press - 135lbs/12 reps, 135lbs/6 dynamic reps, 225lbs/8 reps, 225lbs/4 dynamic reps.
Working Sets
Bench Press - 315lbs/3 reps.
The following is a super set for 5 times through.
Bench Press - 315lbs/3 reps.
Sled Pull - 75lbs/75ft.
Keg Pick and Carry - 75lbs/75ft.
I took a rest between each of the rotations. No more than 5 minutes. Not a bad work out and I got a chance to enjoy the sun. I will have to try this again soon. Maybe Saturday with Deadlifts.
Snowdaddy
Tuesday, June 23, 2015
Got some amazing news today
As the title states, We got some amazing news today. My family moved from Nova Scotia to Manitoba last summer. The Nova Scotia (more so Greenwood) housing market is stagnant and we had little to no intrest in our house which was for sale. Today we finalized the sale of our house!!! We lost a fair bit of money but at least it is now gone and we can officially move on with our lives. To celebrate the sale of the house I decided to Squat.
Warm Up
Leg Swings and Stretching.
I wanted to work on form and not so much on weight. I mixed between bench squats and regular squats. I actually don't remember how many sets and how many reps I actually did. I know there where quite a few.
Power Phase
Squats - 3 sets/1 rep/405lbs.
Pump Phase
Squats - 6 sets/4 reps/225lbs.
The first part of my Squat work out was done down stairs in the 17 Wing Strength Club. There I worked up to 140kg. Like I said previous, I have no idea how many sets/reps. I do know there were a lot. After the dungeon time I came upstairs and worked up to 405lbs. An amazing Squat work out.
Snowdaddy
Warm Up
Leg Swings and Stretching.
I wanted to work on form and not so much on weight. I mixed between bench squats and regular squats. I actually don't remember how many sets and how many reps I actually did. I know there where quite a few.
Power Phase
Squats - 3 sets/1 rep/405lbs.
Pump Phase
Squats - 6 sets/4 reps/225lbs.
The first part of my Squat work out was done down stairs in the 17 Wing Strength Club. There I worked up to 140kg. Like I said previous, I have no idea how many sets/reps. I do know there were a lot. After the dungeon time I came upstairs and worked up to 405lbs. An amazing Squat work out.
Snowdaddy
Monday, June 22, 2015
2015 Portage Strength Classic
Last Saturday I competed for the first time in over a year. This was also my first competition back in Manitoba since February 2008. It is great being back. Not my best competition but it was pretty good.
Squat - 190/200/205kg miss.
Bench Press - 155/160/165kg.
Deadlift - 240/250/262.5kg miss.
Total - 615kg.
I am pleased that I finished the squats with out insident. I equalled my competition pb in the bench press. My final deadlift was silly and I should have gone 257.5kg and I would have gotten a good lift. I did squats with a wide grip and it felt alright. Discussing with a friend of mine I have concluded that because I cannot train with a wide grip it doesn't make sense to compete with a wide grip. I will however continue to grasp the bar with my pinky finger under the bar to relieve pressure from my elbows. The bench press equals my competition best but felt much better than any other competition bench to date. The deadlifts were solid and my form didn't break. All in all a well thought out and planned meet.
Snowdaddy
Squat - 190/200/205kg miss.
Bench Press - 155/160/165kg.
Deadlift - 240/250/262.5kg miss.
Total - 615kg.
I am pleased that I finished the squats with out insident. I equalled my competition pb in the bench press. My final deadlift was silly and I should have gone 257.5kg and I would have gotten a good lift. I did squats with a wide grip and it felt alright. Discussing with a friend of mine I have concluded that because I cannot train with a wide grip it doesn't make sense to compete with a wide grip. I will however continue to grasp the bar with my pinky finger under the bar to relieve pressure from my elbows. The bench press equals my competition best but felt much better than any other competition bench to date. The deadlifts were solid and my form didn't break. All in all a well thought out and planned meet.
Snowdaddy
Thursday, June 11, 2015
Squats and Tire Deadlifts
Still getting ready for the competition on June 20th I wanted to Squat with a wide grip. I was very pleased with the results.
Warm Up
Leg Swings and Stretching.
Squats - 20kg/6 reps, 20kg/6 reps, 65kg/6 reps, 65kg/6 reps, 105kg/4 reps, 105kg/4 reps, 145kg/1 rep, 145kg/1 rep.
Power Phase
Squats (with belt and knee sleeves) - 2 sets/1 rep/185kg, 1 set/1 rep/200kg.
Pump Phase
Squats - 3 sets/6 reps/135lbs, 3 sets/6 reps/135lbs + light bands.
The wide grip allowed me to drop my elbows and keep a better chest out / head up position. This competition is gonna be good.
Out in the garage today I enjoyed some Deadlifts. The floor in my garage sounds hollow under it so I wanted to protect it and not go through it. As I tried before my wife's winter tires and rims fit nicely on the two inch diameter Olympic bar. The soft tire did the trick and I was able to pull/ The only problem is that the tires are a larger diameter than the plates and the bar sits about 3 inches higher than legal. Oh well, the pulling was AWESOME!!!
Tire Deadlifts - 315lbs/4 reps, 315lbs/4 reps, 405lbs/3 reps, 495lbs/1 rep, 585lbs/1 rep.
I will have fun playing with the tires again for sure.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 20kg/6 reps, 20kg/6 reps, 65kg/6 reps, 65kg/6 reps, 105kg/4 reps, 105kg/4 reps, 145kg/1 rep, 145kg/1 rep.
Power Phase
Squats (with belt and knee sleeves) - 2 sets/1 rep/185kg, 1 set/1 rep/200kg.
Pump Phase
Squats - 3 sets/6 reps/135lbs, 3 sets/6 reps/135lbs + light bands.
The wide grip allowed me to drop my elbows and keep a better chest out / head up position. This competition is gonna be good.
Out in the garage today I enjoyed some Deadlifts. The floor in my garage sounds hollow under it so I wanted to protect it and not go through it. As I tried before my wife's winter tires and rims fit nicely on the two inch diameter Olympic bar. The soft tire did the trick and I was able to pull/ The only problem is that the tires are a larger diameter than the plates and the bar sits about 3 inches higher than legal. Oh well, the pulling was AWESOME!!!
Tire Deadlifts - 315lbs/4 reps, 315lbs/4 reps, 405lbs/3 reps, 495lbs/1 rep, 585lbs/1 rep.
I will have fun playing with the tires again for sure.
Snowdaddy
Saturday, June 06, 2015
Deadlifts
Still hammering home my opener for Deadlifts. Feeling not too bad.
Warm Up
Leg Swings and Stretching.
Dynamic Squats - 2 sets/8 reps/20kg.
Deadlifts - 75kg/6 reps, 125kg/4 reps, 175kg/1 rep, 175kg/1 rep.
Power Phase
Deadlifts - 2 sets/1 rep/245kg.
Pump Phase
Deadlifts - 6 sets/3 reps/175kg, 4 sets/1 rep/125kg.
I worked out with my son who set a new PB today. I was also helping out a friend with her squats. Not a bad work out. I will be ready for some good numbers on the 20th.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Dynamic Squats - 2 sets/8 reps/20kg.
Deadlifts - 75kg/6 reps, 125kg/4 reps, 175kg/1 rep, 175kg/1 rep.
Power Phase
Deadlifts - 2 sets/1 rep/245kg.
Pump Phase
Deadlifts - 6 sets/3 reps/175kg, 4 sets/1 rep/125kg.
I worked out with my son who set a new PB today. I was also helping out a friend with her squats. Not a bad work out. I will be ready for some good numbers on the 20th.
Snowdaddy
Friday, June 05, 2015
Bench Press
Back to the 17 Wing Strength Club for some Bench Press before work. Still not as strong as I would like but it is getting better.
Warm Up
Light Stretching.
Bench Press - 75kg/12 reps, 75kg/4 dynamic reps, 125kg/4 reps.
Power Phase
Bench Press - 5 sets/1 rep/160kg.
working on the pause and legal for competition.
Pump Phase
Bench Press - 6 sets/4, 4, 4, 4, 4, 5 reps/125kg.
Support Work
WG Cable Press Downs - 4 sets/12 reps/100, 120, 135, 135lbs.
Standing Military Press - 3 sets/6 reps/135, 135, 155lbs.
I am fine tuning my Bench Press and support work. After this competition I will be making an assault on a 400lbs Bench Press.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 75kg/12 reps, 75kg/4 dynamic reps, 125kg/4 reps.
Power Phase
Bench Press - 5 sets/1 rep/160kg.
working on the pause and legal for competition.
Pump Phase
Bench Press - 6 sets/4, 4, 4, 4, 4, 5 reps/125kg.
Support Work
WG Cable Press Downs - 4 sets/12 reps/100, 120, 135, 135lbs.
Standing Military Press - 3 sets/6 reps/135, 135, 155lbs.
I am fine tuning my Bench Press and support work. After this competition I will be making an assault on a 400lbs Bench Press.
Snowdaddy
Tuesday, June 02, 2015
Squats
Getting ready for the competition on the 20th June. Today I did Squats in my singlet and SBD knee sleeves. Felt good.
Warm Up
Leg Swings and Stretching.
Squats - 60kg/6 reps, 60kg/6 reps, 100kg/4 reps, 100kg/4 reps, 150kg/1 rep, 150kg/1 rep.
Power Phase
Squats - 180kg/1 rep, 195kg/1 rep, 200kg/1 rep, 190kg/1 rep.
Pump Phase
Squats - 3 sets/3 reps/140kg, 3 sets/6 reps/60kg.
I really enjoyed the Pump Phase of training today. I think from now on I would like to do 9 sets total ei; 3 sets/3 reps/315lbs, 3 sets/4 reps/225lbs, 3 sets/6 reps/135lbs. Or something like that.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 60kg/6 reps, 60kg/6 reps, 100kg/4 reps, 100kg/4 reps, 150kg/1 rep, 150kg/1 rep.
Power Phase
Squats - 180kg/1 rep, 195kg/1 rep, 200kg/1 rep, 190kg/1 rep.
Pump Phase
Squats - 3 sets/3 reps/140kg, 3 sets/6 reps/60kg.
I really enjoyed the Pump Phase of training today. I think from now on I would like to do 9 sets total ei; 3 sets/3 reps/315lbs, 3 sets/4 reps/225lbs, 3 sets/6 reps/135lbs. Or something like that.
Snowdaddy
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