I am still really motivated from lifting at the Worlds. MY Squats were an issue and I would have placed better if my Squats were stronger. I didn't have much time before going to Killeen to train the wider grip/stance technique that has given me new records. Now I do and I am finding my cardio and CNS is having trouble keeping up with the strength that is laying dormant waiting to wake. Sounds kinda cool.
Leg Swings and Stretching.
Squats - 2 sets/bar/12 reps, 2 sets/135lbs/12 reps, 2 sets/225lbs/6 reps, 3 sets/315lbs/6 reps, 365lbs/6 reps, 2 sets/335lbs/6 reps.
I don't believe I have ever hit these numbers with this volume ever. I'm sure it will pay off, HUGE. Now I am eating supper which consists of chicken/bean chili and some cut up elk steak a friend gave me. Lots of protein here. I really love the way wild game meat makes me feel after hard training.
Snowdaddy
A Top 40 Weightlifting Blog
Friday, July 29, 2016
Wednesday, July 27, 2016
Bench Press Titan RAM
I decided to play with some of my toys tonight. More specifically my Titan RAM.
Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps, 275lbs/6 reps, 315lbs/6 reps.
Titan RAM Bench Press - 315lbs/6 reps, 330lbs/6 reps, 335lbs/6 reps, 365lbs/6 reps, 385lbs/3 reps, 405lbs/2 reps (missed third rep).
Bench Press - 2 sets/8 reps/225lbs.
A really good, powerful work out. I loved handling the bigger weights. Tomorrow I think I'll take a break and hit some Squats on Friday.
Snowdaddy
Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps, 275lbs/6 reps, 315lbs/6 reps.
Titan RAM Bench Press - 315lbs/6 reps, 330lbs/6 reps, 335lbs/6 reps, 365lbs/6 reps, 385lbs/3 reps, 405lbs/2 reps (missed third rep).
Bench Press - 2 sets/8 reps/225lbs.
A really good, powerful work out. I loved handling the bigger weights. Tomorrow I think I'll take a break and hit some Squats on Friday.
Snowdaddy
Tuesday, July 26, 2016
Trap Bar Deadlifts
Training in the garage tonight while I BBQ'd dinner. Good Times.
Light Stretching.
Trap Bar Deadlifts - 140lbs/12 reps, 140lbs/12 reps, 240lbs/6 reps, 6 sets/6, 6, 8, 6, 6, 10 reps/340lbs.
The final set of ten really took it out of me. I'm sure I will get decent strength gains from that set alone. I didn't wear a belt but I did wear straps for all the working sets but one. 19080lbs volume. Cool!
Snowdaddy
Light Stretching.
Trap Bar Deadlifts - 140lbs/12 reps, 140lbs/12 reps, 240lbs/6 reps, 6 sets/6, 6, 8, 6, 6, 10 reps/340lbs.
The final set of ten really took it out of me. I'm sure I will get decent strength gains from that set alone. I didn't wear a belt but I did wear straps for all the working sets but one. 19080lbs volume. Cool!
Snowdaddy
Monday, July 25, 2016
Bench Press
Training during lunch today at work. Nothing exciting but I still got a great pump.
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/6 reps, 3 sets/6 reps/275lbs, 275lbs/7 reps, 285lbs/7 reps, 285lbs/7 reps.
Hammer Curls - 35lbs/12 reps, 40lbs/12 reps, 45lbs/12 reps.
It's nice when I can get away during working hours to train. Not that it happens very often.
Snowdaddy
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/6 reps, 3 sets/6 reps/275lbs, 275lbs/7 reps, 285lbs/7 reps, 285lbs/7 reps.
Hammer Curls - 35lbs/12 reps, 40lbs/12 reps, 45lbs/12 reps.
It's nice when I can get away during working hours to train. Not that it happens very often.
Snowdaddy
Squats
I was extremely busy yesterday and didn't have much time for training. I did however push my limits.
Leg Swings and Stretching.
Squats - Bar/12 reps, bar/6 reps, 70kg/6 reps, 115kg/6 reps, 3 sets/6 reps/145kg, 145kg/10 reps.
The fourth set was my last and I wanted to make it count.
Snowdaddy
Leg Swings and Stretching.
Squats - Bar/12 reps, bar/6 reps, 70kg/6 reps, 115kg/6 reps, 3 sets/6 reps/145kg, 145kg/10 reps.
The fourth set was my last and I wanted to make it count.
Snowdaddy
Friday, July 22, 2016
Bench Press
No problem doing Bench Press today but I am concerned about my next Squat training. My right ankle is giving me a little grief. I have diagnosed my injury and it seems to be an Eversion Sprain. It isn't bothering me other than a dull ache that radiates up the inside of my right calf muscle.
Bench Press - bar/12 reps, 2 sets/12 reps/135lbs, 5 sets/6 reps/275lbs, 275lbs/8 reps.
This Strength Building Phase of training feels very good. I fell strong and thick lately. Today's protein sources or from hotdogs and pickled eggs. Yummy!!!
Snowdaddy
Bench Press - bar/12 reps, 2 sets/12 reps/135lbs, 5 sets/6 reps/275lbs, 275lbs/8 reps.
This Strength Building Phase of training feels very good. I fell strong and thick lately. Today's protein sources or from hotdogs and pickled eggs. Yummy!!!
Snowdaddy
Thursday, July 21, 2016
Trap Bar Deadlifts
Today I went to the Base Gym to enjoy the air conditioning while training. A good day of training.
Leg Swings and Stretching.
Trap Bar Deadlifts - 148lbs/12 reps, 238lbs/8 reps, 5 sets/6 reps/328lbs, 328lbs/8 reps.
Now that several hours have gone by after training I am noticing that I have sprained my right ankle. Weird.
Snowdaddy
Leg Swings and Stretching.
Trap Bar Deadlifts - 148lbs/12 reps, 238lbs/8 reps, 5 sets/6 reps/328lbs, 328lbs/8 reps.
Now that several hours have gone by after training I am noticing that I have sprained my right ankle. Weird.
Snowdaddy
Tuesday, July 19, 2016
Squats
Still rolling along. Time for Squats!
Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/12 reps, 225lbs/8 reps, 4 sets/6 reps/275lbs, 295lbs/6 reps, 315lbs/8 reps.
My left adductor was causing me some grief during warm ups. This is because my stance was too narrow. I widened my stance to where it was while training for Worlds and the adductor problem didn't get any worse. Furthermore, I gained much more stability and drive out of the hole. Still learning.
Snowdaddy
Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/12 reps, 225lbs/8 reps, 4 sets/6 reps/275lbs, 295lbs/6 reps, 315lbs/8 reps.
My left adductor was causing me some grief during warm ups. This is because my stance was too narrow. I widened my stance to where it was while training for Worlds and the adductor problem didn't get any worse. Furthermore, I gained much more stability and drive out of the hole. Still learning.
Snowdaddy
Monday, July 18, 2016
Bench Press
Had a great door outdoors painting my shed with my four children. Afterwards I felt great and I wanted to lift some weights.
Keg Mobility.
Light Stretching.
Bench Press - 135lbs/12 reps, 205lbs/8 reps, 4 sets/6 reps/255lbs, 2 sets/6 reps/275lbs.
I rolled out my back on my keg hence, Keg Mobility. Moving from Hypertrophic Training, today was the first day of the Strength Block of training. Hypertrophic Training so far has been 5 sets of 12 reps. Strength Training will be 6 sets of 6 reps. I will work on this for the next 4 to 5 weeks then move on the a Pre Competition Block before testing my 1RM. I'm still learning after all these years.
Snowdaddy
Keg Mobility.
Light Stretching.
Bench Press - 135lbs/12 reps, 205lbs/8 reps, 4 sets/6 reps/255lbs, 2 sets/6 reps/275lbs.
I rolled out my back on my keg hence, Keg Mobility. Moving from Hypertrophic Training, today was the first day of the Strength Block of training. Hypertrophic Training so far has been 5 sets of 12 reps. Strength Training will be 6 sets of 6 reps. I will work on this for the next 4 to 5 weeks then move on the a Pre Competition Block before testing my 1RM. I'm still learning after all these years.
Snowdaddy
Sunday, July 17, 2016
Trap Bar Deadlifts
More fun and games in the garage. I haven't used my Trap Bar in I don't know how long. Playing with my toys.
Trap Bar Deadlifts - 140lbs/12 reps, 210/12 reps, 280lbs/1 rep, 350lbs/1 rep, 450lbs/1 rep, 500lbs/1 rep, 550lbs/miss, 450lbs/3 reps, 350lbs/6 reps.
At this point my left adductor is tight and I don't want to aggravate a past issue. Good work for an unplanned training day.
Snowdaddy
Trap Bar Deadlifts - 140lbs/12 reps, 210/12 reps, 280lbs/1 rep, 350lbs/1 rep, 450lbs/1 rep, 500lbs/1 rep, 550lbs/miss, 450lbs/3 reps, 350lbs/6 reps.
At this point my left adductor is tight and I don't want to aggravate a past issue. Good work for an unplanned training day.
Snowdaddy
Saturday, July 16, 2016
Bench Press and Chains
Chains yesterday with Squats and Chains again today with Bench Press.
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps.
Bench Press with Chains - 5 sets/12 reps/135lbs + 130lbs of Chain.
Bench Press - 275lbs/1 rep, 365lbs/miss.
Everything was feeling very fast and very solid so I decided to try some singles. 275lbs popped up easy, 365lbs was very heavy and had no chance.
Snowdaddy
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps.
Bench Press with Chains - 5 sets/12 reps/135lbs + 130lbs of Chain.
Bench Press - 275lbs/1 rep, 365lbs/miss.
Everything was feeling very fast and very solid so I decided to try some singles. 275lbs popped up easy, 365lbs was very heavy and had no chance.
Snowdaddy
Friday, July 15, 2016
Squats
I got home from work and I really felt like training. The weather is wonderful so I opened the garage door and got under a bar.
Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 2 sets/12 reps/135lbs, 5 sets/12 reps/135lbs+130lbs Chain.
The Chain Squats felt amazing. Not difficult but they sure felt good.
Snowdaddy
Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 2 sets/12 reps/135lbs, 5 sets/12 reps/135lbs+130lbs Chain.
The Chain Squats felt amazing. Not difficult but they sure felt good.
Snowdaddy
Thursday, July 14, 2016
Bench Press and Bent Over Rows
I decided to try something a little different in the garage this evening. My garage floor is suspect and I don't really feel comfortable deadlifting on it. I decided on doing Bent Over Rows.
Light Stretching.
Bench Press - 135lbs/12 reps, 185lbs/12 reps, 2sets/12 reps/205lbs, 3 sets/12 reps/225lbs.
Bent Over Rows - 95lbs/12 reps, 3 sets/12 reps/165lbs.
Today I also had the company of the highest wilks lifter in Manitoba, Ben Langley. A real class act and a real champion. I pushed my Bench Press numbers a bit today. Next time I will increase the weight and volume of the Bench Over Rows.
Snowdaddy
Light Stretching.
Bench Press - 135lbs/12 reps, 185lbs/12 reps, 2sets/12 reps/205lbs, 3 sets/12 reps/225lbs.
Bent Over Rows - 95lbs/12 reps, 3 sets/12 reps/165lbs.
Today I also had the company of the highest wilks lifter in Manitoba, Ben Langley. A real class act and a real champion. I pushed my Bench Press numbers a bit today. Next time I will increase the weight and volume of the Bench Over Rows.
Snowdaddy
Tuesday, July 12, 2016
Squat and Bench Press
After training on Sunday I have been extremely eager to get into the gym for Squats. After work today I did just that.
Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 135lbs/12 reps, 185lbs/12 reps, 205lbs/12 reps, 225lbs/12 reps, 245lbs/12 reps.
Bench Press - 135lbs/12 reps, 185lbs/12 reps, 3 sets/12 reps/205lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.
Cable Extensions - 2 sets/12 reps/60kg.
I feel great! Now for some supper and relax with the kids.
Snowdaddy
Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 135lbs/12 reps, 185lbs/12 reps, 205lbs/12 reps, 225lbs/12 reps, 245lbs/12 reps.
Bench Press - 135lbs/12 reps, 185lbs/12 reps, 3 sets/12 reps/205lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.
Cable Extensions - 2 sets/12 reps/60kg.
I feel great! Now for some supper and relax with the kids.
Snowdaddy
Sunday, July 10, 2016
Bench Press and Deadlifts
Today at the 17 Wing Strength Club for fun and games. I spend most of my 4 hours at the club chatting with friends and helping new members with their form and programs. I did manage to get in a good work out.
Light Stretching
Bench Press - 4 sets/12 reps/75kg, 4 sets/12 reps/80kg.
Deadlifts - 100kg/12 reps, 3 sets/12 reps/110kg.
Total volume = 12600kg.
Not very complicated, just lots of sets and reps.
Snowdaddy
Light Stretching
Bench Press - 4 sets/12 reps/75kg, 4 sets/12 reps/80kg.
Deadlifts - 100kg/12 reps, 3 sets/12 reps/110kg.
Total volume = 12600kg.
Not very complicated, just lots of sets and reps.
Snowdaddy
Saturday, July 09, 2016
Squat and Bench Press
Fun and games in the Garage one Thursday evening.
Leg Swings and Light Stretching
Buffalo Bar Squats - 95lbs/12 reps, 145lbs/12 reps, 165lbs/12 reps, 185lbs/12 reps, 215lbs/12 reps.
Buffalo Bar Bench Press - 95lbs/12 reps, 145lbs/12 reps, 165lbs/12 reps, 185lbs/12 reps, 215lbs/12 reps.
A really good volume training day. Going up in weight as apposed to keeping the weight constant pushed my numbers a bit and I was a little sore the next day. Something to keep note of.
Snowdaddy
Leg Swings and Light Stretching
Buffalo Bar Squats - 95lbs/12 reps, 145lbs/12 reps, 165lbs/12 reps, 185lbs/12 reps, 215lbs/12 reps.
Buffalo Bar Bench Press - 95lbs/12 reps, 145lbs/12 reps, 165lbs/12 reps, 185lbs/12 reps, 215lbs/12 reps.
A really good volume training day. Going up in weight as apposed to keeping the weight constant pushed my numbers a bit and I was a little sore the next day. Something to keep note of.
Snowdaddy
Monday, July 04, 2016
Bench Press
With my wife away for two months my evenings are kinda boring. This is a great opportunity to hit my garage gym to increase my frequency on top of the increased volume.
Leg Swings and Light Stretching.
Bench Press - 10 sets/12 reps/165lbs (varying grip widths).
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs, 2 sets/12 reps/40lbs.
Standing Concentration Curls - 2 sets/12 reps/35lbs.
Further volume is the addition of Biceps training. My arms have a tendency to shake during heavy Bench sets. The extra Biceps strength should help with this. Everything feels strong and healthy.
Snowdaddy
Leg Swings and Light Stretching.
Bench Press - 10 sets/12 reps/165lbs (varying grip widths).
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs, 2 sets/12 reps/40lbs.
Standing Concentration Curls - 2 sets/12 reps/35lbs.
Further volume is the addition of Biceps training. My arms have a tendency to shake during heavy Bench sets. The extra Biceps strength should help with this. Everything feels strong and healthy.
Snowdaddy
Sunday, July 03, 2016
Squat / Deadlift Volume
Training at the 17 Wing Strength Club today motivated me to push myself. Although it was tough I feel great!
Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 5 sets/12 reps/75kg.
Deadlifts - 5 sets/12 reps/100kg.
I doesn't look like much but total volume of working sets was 10,500kg or 23,100lbs. Not too shabby. I'm going to play around with my program to push my maximum volume.
Snowdaddy
Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 5 sets/12 reps/75kg.
Deadlifts - 5 sets/12 reps/100kg.
I doesn't look like much but total volume of working sets was 10,500kg or 23,100lbs. Not too shabby. I'm going to play around with my program to push my maximum volume.
Snowdaddy
Saturday, July 02, 2016
Bench Press Volume
Training for the unforeseen future is just for fun. The only condition to my training is I have to hit big-ger volume. That is, many sets, many reps, and very frequent. I am Squatting and Deadlifting tomorrow so I decided to hit the Bench today.
Light Stretching.
Bench Press - 135lbs/12 reps, 8 sets/12 reps/160lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.
Cambered Bar Curls - 4 sets/12 reps/65lbs.
I am enjoying the biceps training lately. I will continue down this path and see how it effects my Bench Press. I also tried pressing my keg. It weighs 75lbs with water and it ridiculously hard to balance. Fun Stuff!!!
Snowdaddy
Light Stretching.
Bench Press - 135lbs/12 reps, 8 sets/12 reps/160lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.
Cambered Bar Curls - 4 sets/12 reps/65lbs.
I am enjoying the biceps training lately. I will continue down this path and see how it effects my Bench Press. I also tried pressing my keg. It weighs 75lbs with water and it ridiculously hard to balance. Fun Stuff!!!
Snowdaddy
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