Went to the Strength Club with my son for some fun and games. Today we both did Squats.
Warm Up
Leg Swings and Stretching.
Squats - 60kg/6 reps, 90kg/4 reps, 110kg/1 rep, 160kg/1 rep.
Power Phase
Squats (knee sleeves and belt) - 185kg/1 rep, 2 sets/1 rep/200kg, 2 sets/1 rep/185kg.
Pump Phase (sort of)
Squats - 160kg/1 rep, 110kg/1 5 second paused rep, 3 sets/2 reps/110kg.
A really solid work out. I am very pleased with my technique while Squatting 200kg. I sat back nicely and stood up straight. My butt didn't raise and I stayed under the weights. The work out was very social with other club members there doing their own routines. A good day.
Snowdaddy
A Top 40 Weightlifting Blog
Sunday, August 30, 2015
Friday, August 28, 2015
Bench Press
I had to train in the main gym yesterday. A Yoga class was going on in the MPR and I could get access to the club. Not ideal, but I could still train.
Warm Up
Light Stretching
Bench Press - 135lbs/12 reps, 225lbs/12 reps, 315lbs/4 reps.
Power Phase
Bench Press - 3 sets/1 rep/345lbs, 3 sets/1 rep/355lbs.
The bar in the main gym was thick, about 30mm.
Pump Phase
Bench Press - (with Titan RAM) 2 sets/3 reps/365lbs, (with out RAM) 2 sets/3 reps/315lbs, 3 sets/6 reps/225lbs.
Upper Back
Bent Over Dumbbell Rows - 3 sets/8 reps per side/70, 80, 90lbs.
With a thicker bar my numbers where not as good as I would like but still not bad. The Dumbbell Rows were easy and dynamic. A good training day. Today I am enjoying a great upper body pump.
Snowdaddy
Warm Up
Light Stretching
Bench Press - 135lbs/12 reps, 225lbs/12 reps, 315lbs/4 reps.
Power Phase
Bench Press - 3 sets/1 rep/345lbs, 3 sets/1 rep/355lbs.
The bar in the main gym was thick, about 30mm.
Pump Phase
Bench Press - (with Titan RAM) 2 sets/3 reps/365lbs, (with out RAM) 2 sets/3 reps/315lbs, 3 sets/6 reps/225lbs.
Upper Back
Bent Over Dumbbell Rows - 3 sets/8 reps per side/70, 80, 90lbs.
With a thicker bar my numbers where not as good as I would like but still not bad. The Dumbbell Rows were easy and dynamic. A good training day. Today I am enjoying a great upper body pump.
Snowdaddy
Monday, August 24, 2015
Inclined Press and Deadlifts
On Sunday went to the Strength Club for some shoulder work. Seated inclined presses.
Seated Inclined Presses - Bar/12 reps, 40kg/12 reps, 3 sets/60kg/8 reps, 80kg/6 reps, 100kg/3 reps, 100kg/3 reps, 110kg/1 rep, 110kg/1 rep, 120kg/miss, 60kg/6 reps, 60kg/6 reps.
A good day of pressing. The next day my lats were so pumped. Wierd.
Today I went to the Strength Club again. This time for Deadlifts. I was concerned that my lats would be an issue. They weren't.
Deadlifts - 70kg/6 reps, 120kg/6 reps, 170kg/3 reps, 220kg/2 reps, 250kg/1 rep, 3 sets/1 rep/220kg, 220kg/2 reps.
Great deadlifts today.
Snowdaddy
Seated Inclined Presses - Bar/12 reps, 40kg/12 reps, 3 sets/60kg/8 reps, 80kg/6 reps, 100kg/3 reps, 100kg/3 reps, 110kg/1 rep, 110kg/1 rep, 120kg/miss, 60kg/6 reps, 60kg/6 reps.
A good day of pressing. The next day my lats were so pumped. Wierd.
Today I went to the Strength Club again. This time for Deadlifts. I was concerned that my lats would be an issue. They weren't.
Deadlifts - 70kg/6 reps, 120kg/6 reps, 170kg/3 reps, 220kg/2 reps, 250kg/1 rep, 3 sets/1 rep/220kg, 220kg/2 reps.
Great deadlifts today.
Snowdaddy
Friday, August 21, 2015
Trap Bar Deads, Geared Bench, and Garage Squats
Earlier in the week I took out my trap bar for some Deadlifts.
Trap Bar Deadlifts
150lbs/6 reps, 250lbs/6 reps, 350lbs/4 reps, 420lbs/2 reps, 500lbs/1 rep, 500lbs/1 rep, 420lbs/2 reps, 350lbs/4 reps, 250lbs/6 reps.
Felt Great!!!
On Wednesday night I met up with some friends at the Strength Club to try out my Bench Press Shirt again. I am extremely pleased I did.
Warm Up
Light Stretching.
Bench Press - 25kg/6 reps, 45kg/6 reps, 65kg/6 reps, 85kg/4 reps, 105kg/4 reps, 125kg/3 reps, 145kg/3 reps.
Bench Shirt Work
Bench Press (Titan Katana) - 185kg/3 board/3 reps, 185kg/2 board/3 reps, 205kg/2 board/3 reps, 205kg/1 board/2 reps, 215kg/1 rep.
At this point I have had enough and the gym was closing. Time to shut er' down. 215kg is a good Bench and more than my competition best. Keep the good time rolling.
Slow week so I took my time doing Squats today in my home gym.
Warm Ups
Leg Swings and Stretching.
Squats - bar/6 reps, 2 sets/6 reps/135lbs, 2 sets/4 reps/225lbs, 2 sets/1 rep/315lbs.
Power Phase
Squats - 405lbs miss...
BLAH!!! My head wasn't into this. I pulled up my knee sleeves and put on my belt. Time to get serious.
Squats - 2 sets/1 rep/405lbs, 4 sets/1 rep/425lbs.
Pump Phase
The place where the bar sits on my upper back is really Ouchy! I did a few fun sets with over head squats and chain squats but not a lot. Still pleased with the Squats today.
Snowdaddy
Trap Bar Deadlifts
150lbs/6 reps, 250lbs/6 reps, 350lbs/4 reps, 420lbs/2 reps, 500lbs/1 rep, 500lbs/1 rep, 420lbs/2 reps, 350lbs/4 reps, 250lbs/6 reps.
Felt Great!!!
On Wednesday night I met up with some friends at the Strength Club to try out my Bench Press Shirt again. I am extremely pleased I did.
Warm Up
Light Stretching.
Bench Press - 25kg/6 reps, 45kg/6 reps, 65kg/6 reps, 85kg/4 reps, 105kg/4 reps, 125kg/3 reps, 145kg/3 reps.
Bench Shirt Work
Bench Press (Titan Katana) - 185kg/3 board/3 reps, 185kg/2 board/3 reps, 205kg/2 board/3 reps, 205kg/1 board/2 reps, 215kg/1 rep.
At this point I have had enough and the gym was closing. Time to shut er' down. 215kg is a good Bench and more than my competition best. Keep the good time rolling.
Slow week so I took my time doing Squats today in my home gym.
Warm Ups
Leg Swings and Stretching.
Squats - bar/6 reps, 2 sets/6 reps/135lbs, 2 sets/4 reps/225lbs, 2 sets/1 rep/315lbs.
Power Phase
Squats - 405lbs miss...
BLAH!!! My head wasn't into this. I pulled up my knee sleeves and put on my belt. Time to get serious.
Squats - 2 sets/1 rep/405lbs, 4 sets/1 rep/425lbs.
Pump Phase
The place where the bar sits on my upper back is really Ouchy! I did a few fun sets with over head squats and chain squats but not a lot. Still pleased with the Squats today.
Snowdaddy
Sunday, August 16, 2015
Bench Press
At the 17 Wing Strength Club for some good friends and Bench Press.
Warm Up
Light Stretching.
Bench Press - 4 sets/12 reps/60kg, 100kg/12 reps, 140kg/6 reps.
Power Phase
Bench Press - 3 sets/1 rep/165kg. Missed last single.
Pump Phase
Bench Press - 6 sets/5, 5, 5, 4, 4, 4 reps/140kg.
Extra Stuff
Bent Over Dumbbell Rows - 3 sets/8, 10, 12 reps/70lbs.
OH Plate Extensions - 2 sets/12 reps/20kg.
WG Pull Downs - 170kg/10 reps, 190lbs/6 reps.
Really pumped after the training today. Felt very good. Time for supper!!!
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 4 sets/12 reps/60kg, 100kg/12 reps, 140kg/6 reps.
Power Phase
Bench Press - 3 sets/1 rep/165kg. Missed last single.
Pump Phase
Bench Press - 6 sets/5, 5, 5, 4, 4, 4 reps/140kg.
Extra Stuff
Bent Over Dumbbell Rows - 3 sets/8, 10, 12 reps/70lbs.
OH Plate Extensions - 2 sets/12 reps/20kg.
WG Pull Downs - 170kg/10 reps, 190lbs/6 reps.
Really pumped after the training today. Felt very good. Time for supper!!!
Snowdaddy
Thursday, August 13, 2015
Squats
Very hot and humid today. Eventhough the Strength Club is in the basement it still is muggy and warm. Oh well, down to business.
Warm Up
Leg Swings and Stretching.
Squats - 65kg/6 reps, 65kg/4 reps, 105kg/4 reps, 145kg/2 reps, 145kg/1 rep.
Power Phase
Squats - (no belt, no sleeves) 185kg/1 rep, (belt and sleeves) 5 sets/1 rep/185kg (last set was a double).
Pump Phase
Box Squats - 3 sets/7 reps/225lbs, 1 set/4 reps/275lbs.
I am somewhat pleased with the Power Phase of training today. The single with no gear at the beginning of the Power Phase was very heavy and came up slow. The reps got better the more I did. A double at the end was good. I did the Pump Phase upstairs in the main gym because a Strength Club member needed to use the power rack and because the airconditioning is really nice in the main gym. I did cut the Pump Phase a bit short because I was running out of time before work.
My general feeling is... I really need to work on my Squats.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 65kg/6 reps, 65kg/4 reps, 105kg/4 reps, 145kg/2 reps, 145kg/1 rep.
Power Phase
Squats - (no belt, no sleeves) 185kg/1 rep, (belt and sleeves) 5 sets/1 rep/185kg (last set was a double).
Pump Phase
Box Squats - 3 sets/7 reps/225lbs, 1 set/4 reps/275lbs.
I am somewhat pleased with the Power Phase of training today. The single with no gear at the beginning of the Power Phase was very heavy and came up slow. The reps got better the more I did. A double at the end was good. I did the Pump Phase upstairs in the main gym because a Strength Club member needed to use the power rack and because the airconditioning is really nice in the main gym. I did cut the Pump Phase a bit short because I was running out of time before work.
My general feeling is... I really need to work on my Squats.
Snowdaddy
Tuesday, August 11, 2015
Bench Press
Into the 17 Wing Strength Club today for some Bench Press. Felt pretty good today.
Warm Up
Leg Swings and Light Stretching.
Bench Press - 60kg/12 reps, 60kg/4 dynamic reps, 100kg/12 reps, 100kg/3 dynamic reps, 140kg/6 reps.
Power Phase
Bench Press - 5 sets/1 rep/160kg.
Pump Phase
Bench Press - 6 sets/4, 4, 4, 4, 5, 5 reps/140kg.
Upper Back Work
Bent Over Dumbbell Rows - 3 sets/8, 8, 10 reps per side/70lbs.
I've been meaning to add some upper back work hence to BO Dumbbell Rows. They felt great!
Snowdaddy
Warm Up
Leg Swings and Light Stretching.
Bench Press - 60kg/12 reps, 60kg/4 dynamic reps, 100kg/12 reps, 100kg/3 dynamic reps, 140kg/6 reps.
Power Phase
Bench Press - 5 sets/1 rep/160kg.
Pump Phase
Bench Press - 6 sets/4, 4, 4, 4, 5, 5 reps/140kg.
Upper Back Work
Bent Over Dumbbell Rows - 3 sets/8, 8, 10 reps per side/70lbs.
I've been meaning to add some upper back work hence to BO Dumbbell Rows. They felt great!
Snowdaddy
Monday, August 10, 2015
Bench Press and Deadlifts
Friday night I got home from work and went straight out to the garage for some fun and games. My Bench Press has been very hit and miss lately. Not very different Friday.
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/4 dynamic reps, 225lbs/10 reps, 225lbs/3 dynamic reps, 315lbs/4 reps, 315lbs/1 dynamic rep.
Power Phase
Bench Press - 5 sets/1 rep/335lbs, 5 sets/1 rep/345lbs (second last set was a double)
Pump Phase
Bench Press - 3 sets/4, 4, 5 reps/345lbs minus medium bands.
Not too bad a work out. I actually didn't feel the pump until well into the next day. That evening I enjoyed a few beer and some pizza.
Deadlifts yesterday were not bad. I picked up some donuts and went to the Strength Club. My son was squatting and I was helping him for the first hour or so at the club. He did great! Finished the day with a 60kg single that was a real grinder.
Warm Up
Light Stretching
Deadlifts - 100kg/6 reps, 100kg/6 reps, 120kg/4 reps, 120kg/4 reps, 170kg/3 reps.
Power Phase
Deadlifts - 220kg/1 rep, 240kg/1 rep, 250kg/1 rep.
Pump Phase
Deadlifts - 3 sets/4, 4, 5 reps/170kg.
At this point my gut were questionable and I had to stop or possibly shit my pants. Good work out.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/4 dynamic reps, 225lbs/10 reps, 225lbs/3 dynamic reps, 315lbs/4 reps, 315lbs/1 dynamic rep.
Power Phase
Bench Press - 5 sets/1 rep/335lbs, 5 sets/1 rep/345lbs (second last set was a double)
Pump Phase
Bench Press - 3 sets/4, 4, 5 reps/345lbs minus medium bands.
Not too bad a work out. I actually didn't feel the pump until well into the next day. That evening I enjoyed a few beer and some pizza.
Deadlifts yesterday were not bad. I picked up some donuts and went to the Strength Club. My son was squatting and I was helping him for the first hour or so at the club. He did great! Finished the day with a 60kg single that was a real grinder.
Warm Up
Light Stretching
Deadlifts - 100kg/6 reps, 100kg/6 reps, 120kg/4 reps, 120kg/4 reps, 170kg/3 reps.
Power Phase
Deadlifts - 220kg/1 rep, 240kg/1 rep, 250kg/1 rep.
Pump Phase
Deadlifts - 3 sets/4, 4, 5 reps/170kg.
At this point my gut were questionable and I had to stop or possibly shit my pants. Good work out.
Snowdaddy
Thursday, August 06, 2015
Deadlifts and Squats
Again I have missed entering a day of lifting. Last week I did Deadlifts and because of a busy week I missed Bench Press and did Squats today.
DEADLIFTS
Warm Up
Leg Swings and Stretching.
Deadlifts - 225lbs/6 reps, 315lbs/4 reps, 405lbs/3 reps, 495lbs/2 reps.
Power Phase
Deadlifts - 545lbs/1 rep, 565lbs/1 rep.
Pump Phase
Deadlifts - 4 sets/4 reps/405lbs.
Deadlifts are feeling great lately and the numbers are showing. The change in volume with 405lbs is fun.
SQUATS
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/6 reps, 225lbs/4 reps, 315lbs/2 reps, 385lbs/1 rep.
Power Phase
Squats - 405lbs/1 rep, 415lbs/1 rep, 435lbs/1 rep, 440lbs/1 rep.
Pump Phase
Bench Squats - 3 sets/6 reps/225lbs.
Not to shabby. The 440lbs was not as easy as I would have liked but I still stood up with it. The bench squats where nice and wide. I feel like I'm popping off the bench better than in the past. Great work for the hamstrings and glutes.
Snowdaddy
DEADLIFTS
Warm Up
Leg Swings and Stretching.
Deadlifts - 225lbs/6 reps, 315lbs/4 reps, 405lbs/3 reps, 495lbs/2 reps.
Power Phase
Deadlifts - 545lbs/1 rep, 565lbs/1 rep.
Pump Phase
Deadlifts - 4 sets/4 reps/405lbs.
Deadlifts are feeling great lately and the numbers are showing. The change in volume with 405lbs is fun.
SQUATS
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/6 reps, 225lbs/4 reps, 315lbs/2 reps, 385lbs/1 rep.
Power Phase
Squats - 405lbs/1 rep, 415lbs/1 rep, 435lbs/1 rep, 440lbs/1 rep.
Pump Phase
Bench Squats - 3 sets/6 reps/225lbs.
Not to shabby. The 440lbs was not as easy as I would have liked but I still stood up with it. The bench squats where nice and wide. I feel like I'm popping off the bench better than in the past. Great work for the hamstrings and glutes.
Snowdaddy
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