Day 8

Heavy Bench Press today. It's hard not to want the same gains in Bench Press and Deadlift as I'm getting in Squats. I am still getting gains even if they aren't as amazing.

Leg Swings and Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 3 sets/4 reps/315lbs.
Bench Press - 135lbs/8 reps, 225lbs/6 reps, 315lbs/1 rep, 3 sets/1 rep/365lbs, 370lbs/1 rep.
Deadlifts - 225lbs/6 reps, 3 sets/4 reps/365lbs.

My butt came up on the last 365lbs Bench Press so I put on another 5lbs and really worked the technique. The pause was easily 3 seconds long. Everything is going in the right direction... UP!!!

Snowdaddy

Day 7

Working out at the 17 Wing Strength Club today. Had some fun with the members that were there. I helped out before I got into my training. Once I got started everything went really well.

Leg Swings and Stretching.
Squats - 20kg/6 reps, 20kg/6 reps, 70kg/6 reps, 70kg/6 reps, 120kg/4 reps, 3 sets/4, 3, 4 reps/150kg.
Bench Press - 60kg/8 reps, 4 sets/4 reps/120kg.

at this point I wanted a bit of a change so I went upstairs to show off a little.

Deadlifts - 225lbs/6 reps, 315lbs/3 reps, 405lbs/3 reps, 475lbs/1 rep, 3 sets/1 rep/565lbs.

565lbs Deadlifts felt heavy but manageable. I think it is more CNS conditioning than lack of strength. Everything is coming together really well. Still a few weeks to go to polish the finer points.

Snowdaddy

Day 6

Oh my... After some outstanding squats last week I was excited and eager to squat today. Again my new form managed to impress.

Leg Swings and Stretching.
Squats - 2 sets/6 reps/bar, 135lbs/6 reps, 225lbs/3 reps, 315lbs/2 reps, 405lbs/1 rep, 455lbs/1 rep, 475lbs/1 rep, 505lbs/1 rep!!!
Bench Press - 135lbs/6 reps, 4 sets/4 reps/245lbs.
Deadlifts - 3 sets/4 reps/385lbs.

My final Squat came up so easy it may just be my opener. Cool!!!

Snowdaddy

Day 5

The strength and power are starting to return. It is important not to go too crazy in work outs but push myself a bit out of my comfort zone. Today on the bench felt great!

Squats - 2 sets/8 reps/bar, 135lbs/8 reps, 225lbs/3 reps, 3 sets/4 reps/335lbs.
Bench Press - 135lbs/8 reps, 225lbs/6 reps, 345lbs/1 rep, 355lbs/1 rep, 365lbs/1 rep.
Deadlifts - 225lbs/6 reps, 365lbs/4 reps, 385lbs/4 reps, 385lbs/4 reps.

My Bench Press is keeping up with the rest of my lifts. 365lbs didn't offer much resistance. It went up no problem. Stay on track.

Snowdaddy

Day 4 Pre Competition Training

Starting week 2 of heavy training before Worlds. Squats on Thursday has given me new inspiration and confidence. This showed again today.

Leg Swings and Stretching.
Squats - bar/8 reps, bar/8 reps, 70kg/8 reps, 70kg/6 reps, 120kg/3 reps, 3 sets/3, 4, 4, reps/150kg.
Bench Press - 60kg/8 reps, 4 sets/4 reps/110kg.
Deadlifts - 120kg/4 reps, 170kg/2 reps, 3 sets/1, 2, 2 reps/240kg.

Although Deadlifts don't feel quite as slick as Squats do lately I am still managing some good numbers. 240kg for a double is pretty good at this point in training. I will continue to push my self and numbers at Worlds will be the best ever.

Snowdaddy

Day 3 Pre Competition

I am Pumped Up!!! Today is the first day since Nationals I have put real weight on my Squats. Using the new form, wide grip, wide stance, flat shoes, I am getting much better hip drive and muscle activation. I have never felt more comfortable while Squatting. The power is certainly there.

Leg Swings and Stretching.
Squats - bar/8 reps, bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 430lbs/2 reps, 440lbs/2 reps, 455lbs/3 reps.
Bench Press - 135lbs/8 reps, 4 sets/4 reps/245lbs.
Deadlift - 225lbs/6 reps, 3 sets/3 reps/365lbs.

I was worried that I would fail with weight today but the opposite happened. Bring on World's.

Snowdaddy

Day 2 Pre Contest

Amazing work out in the garage today. I took my time and really enjoyed the mild weather. Great work out!

Leg Swings and Stretching.
Squats - bar/8 reps, bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 3 sets/3, 3, 4 reps/315lbs.
Bench Press - 135lbs/8 reps, 225lbs/8 reps, 3 sets/1 rep/315lbs.
Deadlifts - 225lbs/6 reps, 315lbs/3 reps, 3 sets/3, 4, 4 reps/365lbs.

AB Sling Knee Ups - 3 sets/12 reps.
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.

Days like today are why I have a home gym. The open garage door made a show for all who walked by. Vinyl records with classic rock was the cherry on top. All days should be like these.

Snowdaddy

Day 1 of Pre contest Training

The volume work is done and it's time for some Power Work. I haven't done Deadlifts properly in 4 weeks and today was the first day of Heavy Deadlifts. I was nervous before starting but I did just fine.

Leg Swings and Stretching.
Squats - bar/8 reps, 65kg/8 reps, 65kg/8 reps, 105kg/8 reps, 105kg/3 reps, 3 sets/3 reps/145kg.
Bench Press - 70kg/8 reps, 4 sets/4 reps/110kg.
Deadlifts - 115kg/3 reps, 165kg/3 reps, 195kg/1 rep, 3 sets/1 rep/225kg.

Feeling healthy and strong. Bring on more heavy shit!!!

Snowdaddy

Day 11

Oh my, oh my... I wasn't feeling it tonight but, again I stepped up my game and hit it hard. I dusted off my Buffalo Bar for something different. Fun and games.

Warm Up
Leg Swings and Stretching.
Buffalo Bar Squats - bar (30lbs)/6 reps, bar/6 reps, 130lbs/6 reps, 230lbs/6 reps.

Working Sets
Buffalo Bar Squats - 300lbs/6 reps, 2 sets/6 reps/350lbs, 2 sets/7 reps/300lbs.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 245lbs/6 reps, 4 sets/6 reps/275lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.

Video - Buffalo Bar Squat 350lbs/6 reps

Strong work out. I was surfing FB and found a video of Kelly Branton who recommended Hammer Curls for those who have vibrating arms when Benching. I will try to continue to use these right up till worlds.

Snowdaddy

Day 10

Saturday afternoon my wife proposed we go out for dinner. I feel guilty if I go out and have a crazy meal without having a great work out first. Into the garage I go. I was limited on time so I shortened my sets. Still, it felt great!

Warm Up
Leg Swings and Stretching.
Squats - bar/10 reps, 135lbs/8 reps, 225lbs/6 reps.

Working Sets
Squats - 315lbs/6 reps, 335lbs/6 reps, 345lbs/7 reps, 365lbs/1 rep.
Bench Press - 135lbs/8 reps, 245lbs/6 reps, 275lbs/6 reps, 315lbs/6 reps, 365lbs/1 rep.

I wanted to try some singles at the end of each exercise. Still feeling solid and strong.

Snowdaddy

Day 9

End of week three and I'm feeling strong. Not very fit, mostly fat, but strong. It was HOT today. 39 degC. I was bummed out from work today plus the heat really made the work out a struggle. I took my time and grinded through. 3.5 hours later and I'm finally having my supper.

Warm Up
Leg Swings and Stretching.
Squats - 2 sets/8 reps/bar, 2 sets/8 reps/155lbs, 245lbs/6 reps.

Working Sets
Squats - 4 sets/6 reps/335lbs, 1 set/7 reps/335lbs.
Bench Press - 1 set/8 reps/155lbs, 5 sets/6 reps/245lbs, 1 set/8 reps/245lbs.

I am spent. Time to eat, then shower, the go to bed.

Snowdaddy

Day 8

Wide grip, wide stance, and flat shoes. My Squat has changed completely since Nationals, a change for the better. I feel more in control and more comfortable. Leg drive and hip involvement have never felt better. No pain from my adductor or knees. It's a amazing how after so many years of training I feel like I'm finally getting things right. Hoping for big Squat numbers at World's. Of course, if the Squat goes up, so does everything else.

Warm Up
Leg Swings and Stretching.
Squats - 2 sets/8 reps/bar, 135lbs/8 reps, 225lbs/6 reps.

Working Sets
Squats - 3 sets/6 reps/335lbs, 2 sets/6 reps/345lbs.
Bench Press - 4 sets/6 reps/250lbs/315lbs/6 reps/250lbs/6 reps.

Feeling good, feeling strong. Training is going really well and World's is going to be AWESOME!!!

Snowdaddy

Day 6 and 7

On day 5 I wore my Squat shoes. I thought this would be and has historically been a good choice. All my best Squats have been done in these Squat shoes. Unfortunately these shoes pushed me over forward too much and it buggered my lower back. The next morning I was considering going to see a Dr. because the ache I was feeling was down near my coxis. A day off training and a day of easy training really helped. Today's training was much better. I didn't finish everything I was scheduled for but I went up in weight and I feel better now. Of course I am training in flat shoes and not in the heals of my Squat shoes.

Day 6

Lots of Stretching and Leg Swings.
Squats - 3 sets/6 reps/bar, 3 sets/6 reps/135lbs, 2 sets/3 reps/225lbs.

My back is really feeling bad at this point time to switch to Bench Press.

Bench Press - 135lbs/8 reps, 3 sets/6 reps/245lbs.

Again my back is buggered and I can't even get into position to bench properly.

Day 7

Leg Swings and Stretching.
Squats - bar/6 reps, 70kg/6 reps, 3 sets/6, 6, 8 reps/150kg
Bench Press - 60kg/8 reps, 2 sets/110kg/6 reps, 140kg/6 reps.

Still a bit cautious about my back I held back. Now I feel much better and will throw down next training day.

Snowdaddy