Training on Friday at the 17 Wing Strength Club. I wanted to make up for sucky Squats so the work out was epic!
Warm Up
Leg Swings and Stretching.
Bench Press - 2 sets/12 reps/60kg, 2 sets/8 reps/100kg, 140kg/4 reps, 140kg/1 dynamic rep.
Power Phase
Bench Press - 150kg/1 rep, 2 sets/1 rep/160kg,
at this point I had enough BS and it was time to get serious.
Bench Press - 2 sets/2 reps/160kg.
Pump Phase
Bench Press - 3 sets/3 reps/140kg, 3 sets/6 reps/100kg.
Support Work
Dumbbell Rows - 2 sets/8 reps/70, 100lbs.
WG Pull Downs - 2 sets/8 reps/190, 205lbs.
2 sets of 2 reps @ 160kg is a PB for me. I feel better now.
Today I was supposed to meet with other 17 Wing Strength Club members at the club for some fun and games. Unfortunately, the gym monitor didn't show up and we couldn't get into the club. Fortunately, I have access to other gyms so we went to 16 Hangar.
Deadlift Training
Leg Swings and Stretching.
Deadlifts - 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 4 sets/1 rep/405lbs, 495lbs/1 rep, 405lbs/4 reps, 315lbs/6 reps.
Chatting with a Club member and helping out my son with his squats really made me enjoyed today.
Snowdaddy
A Top 40 Weightlifting Blog
Sunday, October 11, 2015
Friday, October 09, 2015
My Squat Sucks
I am beginning to become frustrated with my Squat. My form seems to be fine and I am staying tighter than ever before. I was chatting with a fellow lifter that says I'm thinking too much. Problem is, when I don't concentrate on form I end up tweaking my adductor. The only way forward for me is to keep the focus and destroy myself with volume.
Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps, bar/6 reps, 60kg/6 reps, 60kg/6 reps, 100kg/4 reps, 100kg/4 reps, 140kg/2 reps, 140kg/1 rep.
Power Phase
Squats - 3 sets/1 rep/180kg.
Squats (with knee wraps) - 190kg/1 rep, 200kg/1 rep, 210kg/miss.
Not the suck begins. At least my adductor is still healthy.
Pump Phase
Squats - 4 sets/5, 4, 4, 5 reps/100kg.
Time to dig down and get to work.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps, bar/6 reps, 60kg/6 reps, 60kg/6 reps, 100kg/4 reps, 100kg/4 reps, 140kg/2 reps, 140kg/1 rep.
Power Phase
Squats - 3 sets/1 rep/180kg.
Squats (with knee wraps) - 190kg/1 rep, 200kg/1 rep, 210kg/miss.
Not the suck begins. At least my adductor is still healthy.
Pump Phase
Squats - 4 sets/5, 4, 4, 5 reps/100kg.
Time to dig down and get to work.
Snowdaddy
Tuesday, October 06, 2015
Bench Press
It was only 5 degC this morning so I had to bundle up while benching in the garage. Soon it will be time to stop working out there unless I get some time to insulate. Fingers crossed.
Warm Up
Light Stretching and Shoulder Rotations.
Bench Press;
2 sets/12 reps/bar,
2 sets/12 reps/135lbs,
2 sets/8 reps/225lbs,
315lbs/4 reps,
315lbs/1 dynamic rep.
Power Phase
Bench Press;
2 sets/1 rep/335lbs,
2 sets/1 rep/355lbs,
missed my third single @ 355lbs. Thinking too much about form.
Pump Phase
Bench Press;
3 sets/1 rep/315lbs,
3 sets/3 reps/275lbs,
3 sets/8 reps/225lbs.
Support Work
High Pulley Cable Rows;
4 sets/12 reps/40kg.
Not too bad a work out. I really liked the way the High Pulley Cable Rows felt on my back. I found it helped me focus on keeping my upper back tight. My form still isn't where I would like it to be especially at heavier weights. I'll keep working on it. Now to eat!!!
Snowdaddy
Warm Up
Light Stretching and Shoulder Rotations.
Bench Press;
2 sets/12 reps/bar,
2 sets/12 reps/135lbs,
2 sets/8 reps/225lbs,
315lbs/4 reps,
315lbs/1 dynamic rep.
Power Phase
Bench Press;
2 sets/1 rep/335lbs,
2 sets/1 rep/355lbs,
missed my third single @ 355lbs. Thinking too much about form.
Pump Phase
Bench Press;
3 sets/1 rep/315lbs,
3 sets/3 reps/275lbs,
3 sets/8 reps/225lbs.
Support Work
High Pulley Cable Rows;
4 sets/12 reps/40kg.
Not too bad a work out. I really liked the way the High Pulley Cable Rows felt on my back. I found it helped me focus on keeping my upper back tight. My form still isn't where I would like it to be especially at heavier weights. I'll keep working on it. Now to eat!!!
Snowdaddy
Sunday, October 04, 2015
Deadlifts
I really felt motivated today. Going to the 17 Wing Strength Club was AWESOME!!!
Leg Swings and Stretching
Deadlifts
50kg/6 reps,
60kg/6 reps,
100kg/6 reps,
70kg/6 reps,
120kg/6 reps,
170kg/4 reps,
210kg/2 reps,
255kg/1 rep (easy enough it felt like 2 reps),
260kg/1 rep,
210kg/3 reps (could have done 4 reps),
170kg/4 reps,
170kg/4 reps.
We had guests at the Strength Club today so the vibe was very groovy. After pulling 260kg I enjoyed a donut (or two, or three). I really enjoyed today's work out. Hopefully there are lots more to follow.
Snowdaddy
Leg Swings and Stretching
Deadlifts
50kg/6 reps,
60kg/6 reps,
100kg/6 reps,
70kg/6 reps,
120kg/6 reps,
170kg/4 reps,
210kg/2 reps,
255kg/1 rep (easy enough it felt like 2 reps),
260kg/1 rep,
210kg/3 reps (could have done 4 reps),
170kg/4 reps,
170kg/4 reps.
We had guests at the Strength Club today so the vibe was very groovy. After pulling 260kg I enjoyed a donut (or two, or three). I really enjoyed today's work out. Hopefully there are lots more to follow.
Snowdaddy
Thursday, October 01, 2015
Squats and Bench Press
Yesterday I managed to take some time and get into my garage for some much needed Squats.
Warm Up
Leg Swings and Stretching.
Squats - 3 sets/4 reps/bar, 3 sets/4 sets/135lbs, 2 sets/2 reps/225lbs, 3 sets/1 rep/315lbs.
Power Phase
Squats - 3 sets/1 rep/405lbs.
Squats with loose knee wraps - 2 sets/1 rep/425lbs, 1 set/1 rep/445lbs.
Pump Phase
Squats - 4 sets/4 reps/225lbs.
I really focused on staying tight. At the end of the work out my core felt tight and tired.
Today after a stressful day at work I came home, got changed, and set up the garage gym for some Bench Press.
Warm Up
Light Stretching
Bench Press - Bar/6 rep, 2 sets/8 reps/135lbs, 2 sets/6 reps/225lbs.
Power Phase
Bench Press - 3 sets/1 rep/315lbs.
Bench Press (in loose Titan F6 bench shirt) - 2 sets/1 rep/405lbs, 1 set/1 rep/425lbs.
Pump Phase
Bench Press - 3 sets/1 rep/315lbs, 4 sets/6 reps/225lbs.
Extra Stuff
Bent Over Dumbbell Rows - 3 sets/8 reps/105lbs each side.
It was interesting to wear the loose bench shirt and then do the Pump Phase after. I had a much better feel for how the bar should travel in the Bench Press. The bar travelled in more of a swinging motion, not so much as a press. Very interesting. I will have to try it again.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 3 sets/4 reps/bar, 3 sets/4 sets/135lbs, 2 sets/2 reps/225lbs, 3 sets/1 rep/315lbs.
Power Phase
Squats - 3 sets/1 rep/405lbs.
Squats with loose knee wraps - 2 sets/1 rep/425lbs, 1 set/1 rep/445lbs.
Pump Phase
Squats - 4 sets/4 reps/225lbs.
I really focused on staying tight. At the end of the work out my core felt tight and tired.
Today after a stressful day at work I came home, got changed, and set up the garage gym for some Bench Press.
Warm Up
Light Stretching
Bench Press - Bar/6 rep, 2 sets/8 reps/135lbs, 2 sets/6 reps/225lbs.
Power Phase
Bench Press - 3 sets/1 rep/315lbs.
Bench Press (in loose Titan F6 bench shirt) - 2 sets/1 rep/405lbs, 1 set/1 rep/425lbs.
Pump Phase
Bench Press - 3 sets/1 rep/315lbs, 4 sets/6 reps/225lbs.
Extra Stuff
Bent Over Dumbbell Rows - 3 sets/8 reps/105lbs each side.
It was interesting to wear the loose bench shirt and then do the Pump Phase after. I had a much better feel for how the bar should travel in the Bench Press. The bar travelled in more of a swinging motion, not so much as a press. Very interesting. I will have to try it again.
Snowdaddy
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