Squat yesterday confirmed that I will be achieving my bucket-list goal of 500lbs at Nationals this year.
Warm Up
Leg Swings and Stretching.
Squats - bar/4 reps, 135lbs/4 reps, 225lbs/4 reps, 315lbs/3 reps, 385lbs/1 rep.
Power Phase
Squats (with knee sleeves and belt) - 455lbs/1 rep, 475lbs/1 rep, 495lbs/1 rep.
Video of 495lbs Squat
Pump Phase
Squats (no belt, no knee sleeves) - 4 sets/275lbs/4, 5, 4, 5 reps.
As you may have noticed the weights were in pounds and not kilos. I had to work out in the main gym. The bar I used was a whippy York Olympic bar with bumper plates. I also did some lighter Bench Press work right after Squats.
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 315lbs/3 reps.
I did this just to prepare myself for the competition. Lately, now that my cold is done, I am feeling thick and strong. I am carrying more body fat than I would like but it's too late to get skinnier now. I feel healthy.
Snowdaddy
A Top 40 Weightlifting Blog
Friday, January 29, 2016
Wednesday, January 27, 2016
Equipped Bench Press
Got into the gym just before work with my friend Mathieu for some much needed shirt work. There is only a few weeks left till Nationals and I need to get some full range presses done. I am pleased with how it went.
Light Stretching and Leg Swings.
Bench Press - bar/12 reps, 70kg/12 reps, 120kg/4 reps, 160kg/1 rep.
Equipped Bench Press - 220kg/couldn't touch, 230kg/slight pause on the press up, 230kg/good lift! Long Pause!
Bench Press - 4 sets/6 reps/120kg.
Video of 230kg
230kg seems like a good opening weight. Next training day I will try for two good presses at 230kg and another at 240kg.
Snowdaddy
Light Stretching and Leg Swings.
Bench Press - bar/12 reps, 70kg/12 reps, 120kg/4 reps, 160kg/1 rep.
Equipped Bench Press - 220kg/couldn't touch, 230kg/slight pause on the press up, 230kg/good lift! Long Pause!
Bench Press - 4 sets/6 reps/120kg.
Video of 230kg
230kg seems like a good opening weight. Next training day I will try for two good presses at 230kg and another at 240kg.
Snowdaddy
Sunday, January 24, 2016
Equipped Bench and Deadlifts
On Wednesday last week I managed to get to the Strength Club for some Equipped Bench Press. The gang was all there and so was my cold. I still haven't gotten over my cold and it certainly effected my training.
Light Stretching.
Bench Press - 70kg/12 reps, 70kg/12 reps, 120kg/6 reps, 160kg/1 rep, 165kg/1 rep.
Equipped Bench Press - 220kg/3 board/2 reps, 230kg/2 board/2 reps, 230kg/1 board/2 reps.
At this point my head feels like it would explode. I'm pleased with these numbers and I would like 230kg to be my opener. Now to get it to my chest.
Today I am still not feeling 100% but I have to get some Deadlifts done. Since my Deadlift has been a bit of a concern I just wanted to pull my opener 250kg.
Leg Swings and Stretching.
Deadlifts - 70kg/6 reps, 70kg/6 reps, 120kg/4 reps, 220kg/1 rep, 250kg/1 rep, 170kg/6 reps, 170kg/6 reps.
With my goal accomplished I did a couple of Pump Phase sets and called it quits. I am feeling better and I expect I will feel normal sometime this week.
Snowdaddy
Light Stretching.
Bench Press - 70kg/12 reps, 70kg/12 reps, 120kg/6 reps, 160kg/1 rep, 165kg/1 rep.
Equipped Bench Press - 220kg/3 board/2 reps, 230kg/2 board/2 reps, 230kg/1 board/2 reps.
At this point my head feels like it would explode. I'm pleased with these numbers and I would like 230kg to be my opener. Now to get it to my chest.
Today I am still not feeling 100% but I have to get some Deadlifts done. Since my Deadlift has been a bit of a concern I just wanted to pull my opener 250kg.
Leg Swings and Stretching.
Deadlifts - 70kg/6 reps, 70kg/6 reps, 120kg/4 reps, 220kg/1 rep, 250kg/1 rep, 170kg/6 reps, 170kg/6 reps.
With my goal accomplished I did a couple of Pump Phase sets and called it quits. I am feeling better and I expect I will feel normal sometime this week.
Snowdaddy
Tuesday, January 19, 2016
Squats
Hit hard this last week with a killer cold I wasn't able to train all week. I still am not feeling 100%. That's ok because it didn't hurt my squat.
Warm Up
Leg Swings and Stretching.
Squats - bar/8 reps, 70kg/6 reps, 120kg/4 reps, 170kg/2 reps.
Power Phase
Squats (with SBD Knee Sleeves and belt) - 210kg/1 rep, 227.5kg/1 rep!!!, 230kg/1 rep!!!
ARE YOU FREAKIN' KIDDING ME???!!!
Pump Phase
Squats - 4 sets/4, 5, 4, 5 reps/120kg.
I have made my bucket list number. I wanted to squat 500lbs and I did it twice in one work out. Now is the time to keep a level head and concentrate on getting ready for Nationals.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - bar/8 reps, 70kg/6 reps, 120kg/4 reps, 170kg/2 reps.
Power Phase
Squats (with SBD Knee Sleeves and belt) - 210kg/1 rep, 227.5kg/1 rep!!!, 230kg/1 rep!!!
ARE YOU FREAKIN' KIDDING ME???!!!
Pump Phase
Squats - 4 sets/4, 5, 4, 5 reps/120kg.
I have made my bucket list number. I wanted to squat 500lbs and I did it twice in one work out. Now is the time to keep a level head and concentrate on getting ready for Nationals.
Snowdaddy
Sunday, January 10, 2016
Deadlifts
My deadlifts are still offering me grief. Because of my bigger belly I am having problems wearing my belt and getting to the bar. Furthermore, last night I could not get to sleep. Training was performed today on only 3 hours of sleep. Drink some pre-workout, grip, and go.
Warm Up
Leg Swings and Stretching.
Deadlifts - 125kg/6 reps, 175kg/2 reps.
Power Phase
Deadlifts - 5 sets/1, 2, 1, 2, 1 reps/225kg.
Still trying to get down to the bar properly. Wearing the lever belt is causing problems. I wore a belt on some of the sets, not all.
Pump Phase
Deadlifts (no belt) - 4 sets/4, 8, 8, 10 reps/175kg.
Once again I destroyed myself with the pump phase of training. As Mr. Hepburn says, "The Pump Phase builds champions".
Video of 175kg/10 reps.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Deadlifts - 125kg/6 reps, 175kg/2 reps.
Power Phase
Deadlifts - 5 sets/1, 2, 1, 2, 1 reps/225kg.
Still trying to get down to the bar properly. Wearing the lever belt is causing problems. I wore a belt on some of the sets, not all.
Pump Phase
Deadlifts (no belt) - 4 sets/4, 8, 8, 10 reps/175kg.
Once again I destroyed myself with the pump phase of training. As Mr. Hepburn says, "The Pump Phase builds champions".
Video of 175kg/10 reps.
Snowdaddy
Saturday, January 09, 2016
Squats
Oh boy, oh boy!!! Things are heating up. Squats yesterday were extremely good.
Warm Up
Leg Swings and Stretching.
OH Band Squats - 8 reps.
Squats - bar/6 reps, 70kg/6 reps, 120kg/4 reps, 160kg/2 reps.
Power Phase
Squats (SBD knee sleeves and belt) - 205kg/1 rep, 210kg/1 rep, 220kg/1 rep
Pump Phase
Squats - 4 sets/6 reps/225lbs.
I decided to perform the Pump Phase upstairs where I could be social. I think I deserved it. 220kg Squat is equal to my all time personal best. It was much easier than I expected and I am eager for Nationals and to achieve the 500lbs, 227.5kg that is a life's goal. Still several weeks to go.
Snowdaddy
Warm Up
Leg Swings and Stretching.
OH Band Squats - 8 reps.
Squats - bar/6 reps, 70kg/6 reps, 120kg/4 reps, 160kg/2 reps.
Power Phase
Squats (SBD knee sleeves and belt) - 205kg/1 rep, 210kg/1 rep, 220kg/1 rep
Pump Phase
Squats - 4 sets/6 reps/225lbs.
I decided to perform the Pump Phase upstairs where I could be social. I think I deserved it. 220kg Squat is equal to my all time personal best. It was much easier than I expected and I am eager for Nationals and to achieve the 500lbs, 227.5kg that is a life's goal. Still several weeks to go.
Snowdaddy
Thursday, January 07, 2016
Equipped Bench Press
Another successful training day on the bench.
Warm Up
Leg Swings and Stretching.
Bench Press - 4 sets/various increasing weights/various reps.
I didn't focus on my warm ups as much as I have in the past. I will need to correct that for next training day.
Working Sets
Equipped Bench Press - 225kg/3 board/2 reps, 245kg/2 board/1 rep, 245kg/1 board/1 rep.
At this time I pushed myself farther than I was ready for and missed the next two singles.
Equipped Bench Press - 245kg/no boards/miss, 250kg/no boards/miss.
My goal for training was 245kg/1 board. I did that and I was foolish to go past that. My numbers are way beyond anything I have handled in the past and I need to take things slow and deliberate. More training days in the bench shirt will lead to more experience and CNS conditioning. I am getting better. Enjoy the journey don't rush.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - 4 sets/various increasing weights/various reps.
I didn't focus on my warm ups as much as I have in the past. I will need to correct that for next training day.
Working Sets
Equipped Bench Press - 225kg/3 board/2 reps, 245kg/2 board/1 rep, 245kg/1 board/1 rep.
At this time I pushed myself farther than I was ready for and missed the next two singles.
Equipped Bench Press - 245kg/no boards/miss, 250kg/no boards/miss.
My goal for training was 245kg/1 board. I did that and I was foolish to go past that. My numbers are way beyond anything I have handled in the past and I need to take things slow and deliberate. More training days in the bench shirt will lead to more experience and CNS conditioning. I am getting better. Enjoy the journey don't rush.
Snowdaddy
Monday, January 04, 2016
Deadlifts
Another Deadlifts day and my strength escapes me. I have narrowed down my problem to many different factors. All of which or just one could be the problem. I will continue to train hard and hopefully every problem will work itself out.
Warm Up
Leg Swings and Stretching.
OH Band Squats - 6 reps.
Deadlifts - 70kg/6 reps, 120kg/6 reps, 170kg/2 reps, 220kg/1 rep.
Power Phase
Deadlifts - 2 sets/1 rep/250kg.
At this point my pulls don't have the power to handle 250kg. I decided to switch to rack pulls. I didn't fair much better.
Pump Phase
Deadlifts - 4 sets/4, 6, 8, 10 reps/170kg.
I was much happier with the Pump Phase. I thought there would be no improvement on last week's 365lbs for 10 reps. I love proving myself wrong. I will keep pushing.
Snowdaddy
Warm Up
Leg Swings and Stretching.
OH Band Squats - 6 reps.
Deadlifts - 70kg/6 reps, 120kg/6 reps, 170kg/2 reps, 220kg/1 rep.
Power Phase
Deadlifts - 2 sets/1 rep/250kg.
At this point my pulls don't have the power to handle 250kg. I decided to switch to rack pulls. I didn't fair much better.
Pump Phase
Deadlifts - 4 sets/4, 6, 8, 10 reps/170kg.
I was much happier with the Pump Phase. I thought there would be no improvement on last week's 365lbs for 10 reps. I love proving myself wrong. I will keep pushing.
Snowdaddy
Saturday, January 02, 2016
Bench Press
Great training day of Bench Press this morning.
Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/8 reps, 125kg/4 reps.
Power Phase
Bench Press - 6 sets/1 rep/167.5kg, 1 set/1 rep/170kg.
Pump Phase
Bench Press - 5 sets/6 reps/125kg, 2 sets/7 reps/125kg.
All singles were controlled with a good solid pause. Much better than the last time I trained classic bench. I dropped the weight on the pump phase so I can control all aspects of the movement. I will be good for a PR at Nationals.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/8 reps, 125kg/4 reps.
Power Phase
Bench Press - 6 sets/1 rep/167.5kg, 1 set/1 rep/170kg.
Pump Phase
Bench Press - 5 sets/6 reps/125kg, 2 sets/7 reps/125kg.
All singles were controlled with a good solid pause. Much better than the last time I trained classic bench. I dropped the weight on the pump phase so I can control all aspects of the movement. I will be good for a PR at Nationals.
Snowdaddy
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