Another training day has come and gone. Every day I gain more confidence and more Power. My numbers may not be the best ever but I handle the weights better and better with each and every training day. I know this sounds sappy but I had a fellow lifter, who follows my blog and videos, tell me exactly what I posted. Makes it all worth while.
Warm Up
Light Stretching.
Bench Press - 70kg/12 reps, 70kg/4 dynamic reps, 110kg/8 reps, 110kg/3 dynamic reps.
Power Phase
Bench Press - 150kg/1 rep, 3 sets/1 rep/160kg, 162.5kg/1 rep.
Another Strength Club member wanted to do squats. I stripped the bar and finished in the dungeon. Upstairs for the Pump Phase and Extra Fun.
Pump Phase
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 3 sets/4 reps/275lbs, 3 sets/6 reps/225lbs.
Extra Fun
Standing BN Shoulder Press - 3 sets/12 reps/60, 80, 100lbs.
WG Lat Pull Downs - 3 sets/6 reps/175, 190, 205lbs.
Funny how I have difficulty pressing 345lbs at home but I press 162.5kg in the dungeon with little problem. I don't plan on getting hung up this just enjoy the gains. Deadlifts on Saturday in the driveway.
Snowdaddy
A Top 40 Weightlifting Blog
Thursday, July 30, 2015
Monday, July 27, 2015
Squats
Freakin hot outside today. Humidex is about 40 degC. Too hot to lift in the garage and, as I found out, too hot to lift in the Strength Club. The a/c was working great in the main gym.
Warm Up
Leg Swings and Stretching.
Squats - 60kg/6 reps, 60kg/4 reps, 100kg/4 reps, 140kg/2 reps.
At this point I am downstairs in the Dungeon and there is no a/c/ The humidity is crazy. Time to head up stairs to the a/c.
Squats - 135lbs/6 reps, 225lbs/3 reps, 315lbs/1 rep.
Power Phase
Squats (belt and knee sleeves) - 415lbs/1 rep, 2 sets/1 rep/425lbs, 435lbs/1 rep.
Pump Phase
Box Squats - 6 sets/6 reps/225lbs.
All Power Phase Squats felt strong and my form stayed with me. I video taped my first 425lbs squat and it looked great. The Box Squats also felt good. Best Squat work out I have had in a while.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 60kg/6 reps, 60kg/4 reps, 100kg/4 reps, 140kg/2 reps.
At this point I am downstairs in the Dungeon and there is no a/c/ The humidity is crazy. Time to head up stairs to the a/c.
Squats - 135lbs/6 reps, 225lbs/3 reps, 315lbs/1 rep.
Power Phase
Squats (belt and knee sleeves) - 415lbs/1 rep, 2 sets/1 rep/425lbs, 435lbs/1 rep.
Pump Phase
Box Squats - 6 sets/6 reps/225lbs.
All Power Phase Squats felt strong and my form stayed with me. I video taped my first 425lbs squat and it looked great. The Box Squats also felt good. Best Squat work out I have had in a while.
Snowdaddy
Sunday, July 26, 2015
Deadlifts and Bench Press
On Friday after work I pulled the bar out into the driveway for some Deadlifts.
Light Stretching.
Deadlifts - 225lbs/6 reps, 225lbs/3 reps, 315lbs/3 reps, 405lbs/3 reps, 495lbs/1 rep, 585lbs/1 rep, 605lbs/miss.
Then it was time to put my toys away and go pick up a lawn mower with my lovely wife. I was pleased the 585lbs.
Snowdaddy
Training my son and a new lifter today didn't leave much time for me to bend bars. I did however get a little work in.
Warm Up
Legs Swings and Stretching.
Bench Press - 70kg/12 reps, 70kg/12 reps, 120kg/5 reps.
Power Phase
Bench Press - 150kg/1 rep, 3 sets/1 rep/160kg.
Pump Phase
Bench Press - 2 sets/5 reps/120kg.
Two high points of this work out where; one, the new lifter progressed from never have done a squat to showing solid form with the 20kg bar. Awesome!!! Two, my son squatted a PB 57.5kg for a double. Also Awesome!!!
Snowdaddy
Light Stretching.
Deadlifts - 225lbs/6 reps, 225lbs/3 reps, 315lbs/3 reps, 405lbs/3 reps, 495lbs/1 rep, 585lbs/1 rep, 605lbs/miss.
Then it was time to put my toys away and go pick up a lawn mower with my lovely wife. I was pleased the 585lbs.
Snowdaddy
Training my son and a new lifter today didn't leave much time for me to bend bars. I did however get a little work in.
Warm Up
Legs Swings and Stretching.
Bench Press - 70kg/12 reps, 70kg/12 reps, 120kg/5 reps.
Power Phase
Bench Press - 150kg/1 rep, 3 sets/1 rep/160kg.
Pump Phase
Bench Press - 2 sets/5 reps/120kg.
Two high points of this work out where; one, the new lifter progressed from never have done a squat to showing solid form with the 20kg bar. Awesome!!! Two, my son squatted a PB 57.5kg for a double. Also Awesome!!!
Snowdaddy
Friday, July 24, 2015
Bench Press
I am slack and haven't posted my last work out. I did bench Press in the garage earlier this week.
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 225lbs/4 dynamic reps, 295lbs/4 reps.
Power Phase
Bench Press - 6 sets/1 rep/345lbs.
Pump Phase
Bench Press - 6 sets/5 reps/275lbs.
More Fun Stuff
Inclined Triceps Dumbbell Ext - 5 sets/6, 6, 8, 10 12 reps/40lbs.
Tire and Sledge-Hammer - 3 sets/20, 20, 30 reps.
A really good work out. Listened to some great unes on my record player and enjoyed the sunshine while beating on my tire.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 225lbs/4 dynamic reps, 295lbs/4 reps.
Power Phase
Bench Press - 6 sets/1 rep/345lbs.
Pump Phase
Bench Press - 6 sets/5 reps/275lbs.
More Fun Stuff
Inclined Triceps Dumbbell Ext - 5 sets/6, 6, 8, 10 12 reps/40lbs.
Tire and Sledge-Hammer - 3 sets/20, 20, 30 reps.
A really good work out. Listened to some great unes on my record player and enjoyed the sunshine while beating on my tire.
Snowdaddy
Friday, July 17, 2015
Thursday, July 16, 2015
Bench Press and Squats
I missed posting my Bench Press training the other day, OOPS!
BENCH PRESS
Warm Ups
Light Stretching
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 225lbs/4 dynamic reps, 315lbs/4 reps.
Power Phase
Bench Press - 5 sets/1, 1, 2, 1, 1 reps/335lbs.
Pump Phase
Bench Press - 3 sets/3, 4, 4 reps/225+130lbs chain.
Solid training day. Warm in the garage.
SQUATS
Warm Ups
Leg Swings and Lots of Stretching.
Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/3 reps, 315lbs/1 rep, 365lbs/1 rep.
Power Phase
Squats (belt and knee sleeves) - 4 sets/1 rep/415lbs.
Pump Phase
Bench Squats - 6 sets/6 reps/225lbs.
All sets and reps felt solid and controlled. The Power Phase was not overly heavy but felt good. The Pump Phase Bench Squats were with a wide grip and a wide stance, dynamic off the box.
Snowdaddy
BENCH PRESS
Warm Ups
Light Stretching
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 225lbs/4 dynamic reps, 315lbs/4 reps.
Power Phase
Bench Press - 5 sets/1, 1, 2, 1, 1 reps/335lbs.
Pump Phase
Bench Press - 3 sets/3, 4, 4 reps/225+130lbs chain.
Solid training day. Warm in the garage.
SQUATS
Warm Ups
Leg Swings and Lots of Stretching.
Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/3 reps, 315lbs/1 rep, 365lbs/1 rep.
Power Phase
Squats (belt and knee sleeves) - 4 sets/1 rep/415lbs.
Pump Phase
Bench Squats - 6 sets/6 reps/225lbs.
All sets and reps felt solid and controlled. The Power Phase was not overly heavy but felt good. The Pump Phase Bench Squats were with a wide grip and a wide stance, dynamic off the box.
Snowdaddy
Sunday, July 12, 2015
Tire Deadlifts
I didn't feel like deadlifting today. It is overly hot, 31 degC, plus the humidity. I'm glad I have the gym in my garage. It allows me to take my time during training when I'm not very motivated. Today was a perfect example of that.
Warm Up
Light Stretching.
Deadlifts - 225lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/3 reps.
Power Phase
Deadlifts (with belt) - 495lbs/2 reps, 495lbs/2 reps, 495lbs/4 reps!!!
Core Work
Ab Slings Knee Ups - 4 sets/12 reps.
I feel pretty good. Enjoying a great dinner of bbq roast beef and elk. Not much else to say.
Snowdaddy
Warm Up
Light Stretching.
Deadlifts - 225lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/3 reps.
Power Phase
Deadlifts (with belt) - 495lbs/2 reps, 495lbs/2 reps, 495lbs/4 reps!!!
Core Work
Ab Slings Knee Ups - 4 sets/12 reps.
I feel pretty good. Enjoying a great dinner of bbq roast beef and elk. Not much else to say.
Snowdaddy
Thursday, July 09, 2015
Bench Press
Pathetic attempt at Bench Press today. Got burried by 345lbs so I decided to make training a marathon. Punishment for being weak.
Warm Up
Light Stretching.
Bench Press - 3 sets/12 reps/135lbs, 3 sets/10, 6, 6 reps/225lbs, 295lbs/1 rep.
345lbs/miss. Now the fun begins.
Bench Press - 6 sets/1 rep/315lbs, 2 sets/2 reps/315lbs.
Steep Inclined Press - 6 sets/6 reps/135lbs, 4 sets/6 reps/185lbs.
I also moved things around in the garage to make some more room and cut the front yard grass with my push reel mower. A fun, leasurely work out. In total I was in the garage for about four hours.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 3 sets/12 reps/135lbs, 3 sets/10, 6, 6 reps/225lbs, 295lbs/1 rep.
345lbs/miss. Now the fun begins.
Bench Press - 6 sets/1 rep/315lbs, 2 sets/2 reps/315lbs.
Steep Inclined Press - 6 sets/6 reps/135lbs, 4 sets/6 reps/185lbs.
I also moved things around in the garage to make some more room and cut the front yard grass with my push reel mower. A fun, leasurely work out. In total I was in the garage for about four hours.
Snowdaddy
Wednesday, July 08, 2015
Squats
Off to the 17 Wing Strength Club this evening for some fun and games. I met up with a few of the club members to discuss to upcoming 17 Wing Powerlifting Competition and eat cookies.
Warm Ups
Leg Swings and Stretching.
Squats - bar/6 reps, 70kg/6 reps, 120kg/2 reps.
Power Phase
Squats (with belt and knee sleeves) - 1 rep/170kg, 3 sets/1 rep/185kg.
Pump Phase
Box Squats (with belt) - 4 sets/4 reps/120kg, 2 sets/5 reps/120kg.
A really good work out. Stayed tight and dynamic through out everything.
Snowdaddy
Warm Ups
Leg Swings and Stretching.
Squats - bar/6 reps, 70kg/6 reps, 120kg/2 reps.
Power Phase
Squats (with belt and knee sleeves) - 1 rep/170kg, 3 sets/1 rep/185kg.
Pump Phase
Box Squats (with belt) - 4 sets/4 reps/120kg, 2 sets/5 reps/120kg.
A really good work out. Stayed tight and dynamic through out everything.
Snowdaddy
Sunday, July 05, 2015
Garage Tire Deadlifts
Due for some Deadlifts today. Kind of a damp and overcast day. Doesn't matter.
Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps.
Deadlifts - 225lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 315lbs/4 reps, 405lbs/2 reps.
Power Phase
Deadlifts - 5 sets/1 rep/495lbs.
First set was with out a belt, fourth set was for a double.
Core Work
Ab Sling Knee Ups - 4 sets/12 reps.
Fun work out. Feeling no stress and enjoying work outs.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps.
Deadlifts - 225lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 315lbs/4 reps, 405lbs/2 reps.
Power Phase
Deadlifts - 5 sets/1 rep/495lbs.
First set was with out a belt, fourth set was for a double.
Core Work
Ab Sling Knee Ups - 4 sets/12 reps.
Fun work out. Feeling no stress and enjoying work outs.
Snowdaddy
Thursday, July 02, 2015
Bench Press
No competitions in my near future so I am having fun trying out new things. Still ensuring I stick to the Hepburn principle of a Power and Pump Phase with every work out.
Warm Up
Light Stretching.
Bench Press - bar/12 reps, 135lbs/12 reps, 135lbs/10 reps, 225lbs/8 reps, 225lbs/4 dynamic reps, 315lbs/1 rep.
Power Phase
Bench Press - 350lbs/1 rep, 335lbs/1 rep.
Bench Press (with grey bands) - 335lbs/3 reps, 365lbs/3 reps, 385lbs/2 reps, 405lbs/2 reps.
Bench Press (with grey bands lowered two holes) - 405lbs/1 rep, 425lbs/1 rep, 425lbs/1 rep.
Pump Phase
Bench Press - 3 sets/3 reps/315lbs, 3 sets/6 reps/225lbs (NG).
Arms
Dumbbell Curls - 2 sets/8 reps/35lbs.
Dumbbell OH Ext - 2 sets/8 reps/35lbs.
The grey bands really helped though my sticking point but slowed right down at lock out. I may play with these for a while. Feeling healthy and some what strong.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - bar/12 reps, 135lbs/12 reps, 135lbs/10 reps, 225lbs/8 reps, 225lbs/4 dynamic reps, 315lbs/1 rep.
Power Phase
Bench Press - 350lbs/1 rep, 335lbs/1 rep.
Bench Press (with grey bands) - 335lbs/3 reps, 365lbs/3 reps, 385lbs/2 reps, 405lbs/2 reps.
Bench Press (with grey bands lowered two holes) - 405lbs/1 rep, 425lbs/1 rep, 425lbs/1 rep.
Pump Phase
Bench Press - 3 sets/3 reps/315lbs, 3 sets/6 reps/225lbs (NG).
Arms
Dumbbell Curls - 2 sets/8 reps/35lbs.
Dumbbell OH Ext - 2 sets/8 reps/35lbs.
The grey bands really helped though my sticking point but slowed right down at lock out. I may play with these for a while. Feeling healthy and some what strong.
Snowdaddy
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