More high set, low weight, high volume training. I may have trouble walking tomorrow.
Leg Swings and Stretching.
Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6 reps/185lbs, 10 sets/6 reps/225lbs.
No belt, no sleeves. Not difficult. I was able to focus on form and function. More of these typres of training days are required.
Snowdaddy
A Top 40 Weightlifting Blog
Sunday, January 29, 2017
Thursday, January 26, 2017
Deadlifts
Training at the 17 Wing Gym. Busy place tonight but I managed to get onto a platform and started business.
Leg Swings and Stretching.
Deadlifts - 20 sets/4 reps/225lbs.
I really didn't know what I wanted to do and again my motivation was lacking. So, I decided to keep the weight light and work on my form. I experimented with hook grip, sumo stance, semi sumo stance, conventional stance, ect... The last 3 sets were at 255, 315, and 345lbs. I'm sure my posterior chain will feel awesome tomorrow. Surprisingly this was a really good work out and the total volume was 18,960lbs.
Snowdaddy
Leg Swings and Stretching.
Deadlifts - 20 sets/4 reps/225lbs.
I really didn't know what I wanted to do and again my motivation was lacking. So, I decided to keep the weight light and work on my form. I experimented with hook grip, sumo stance, semi sumo stance, conventional stance, ect... The last 3 sets were at 255, 315, and 345lbs. I'm sure my posterior chain will feel awesome tomorrow. Surprisingly this was a really good work out and the total volume was 18,960lbs.
Snowdaddy
Tuesday, January 24, 2017
Bench Press
Training lately has been lacking. I feel like I need to breath new life into my program.
Group Warm Up (at work)
Squats - 2 sets/bar/12 reps.
Bench Press - 2 sets/135lbs/12 reps, 225lbs/8 reps, 315lbs/6 reps, 3 sets/3 reps/315lbs, 3 sets/4 reps/315lbs, 225/10 reps.
Seated Smith Machine BNP - 3 sets/8 reps/135lbs.
315lbs on the Bench felt very comfortable. The Behind the Neck Presses were a pleasure to perform. Something different hitting a weak point.
A possible change to training may be simply to add some support work. It only makes sense (?)
Snowdaddy
Group Warm Up (at work)
Squats - 2 sets/bar/12 reps.
Bench Press - 2 sets/135lbs/12 reps, 225lbs/8 reps, 315lbs/6 reps, 3 sets/3 reps/315lbs, 3 sets/4 reps/315lbs, 225/10 reps.
Seated Smith Machine BNP - 3 sets/8 reps/135lbs.
315lbs on the Bench felt very comfortable. The Behind the Neck Presses were a pleasure to perform. Something different hitting a weak point.
A possible change to training may be simply to add some support work. It only makes sense (?)
Snowdaddy
Friday, January 20, 2017
Squats
Maybe I have some sort of bug coming on. I haven't trained since Sunday and today I was just about as motivated as I was then.
Leg Swings and Stretching.
Squats - 3 sets/6 reps/135lbs, 3 sets/6 reps/225lbs, 3 sets/6 reps/315lbs.
I didn't wear knee sleeves or my belt. Not a great work out. I feel fat and lazy. A bit of a deload this week doesn't hurt. Train hard another day. Not a great plan but it is what it is.
Snowdaddy
Leg Swings and Stretching.
Squats - 3 sets/6 reps/135lbs, 3 sets/6 reps/225lbs, 3 sets/6 reps/315lbs.
I didn't wear knee sleeves or my belt. Not a great work out. I feel fat and lazy. A bit of a deload this week doesn't hurt. Train hard another day. Not a great plan but it is what it is.
Snowdaddy
Sunday, January 15, 2017
Deadlifts
Not really feeling it today but I still got to the gym and did something.
Leg Swings and Stretching.
Deadlifts - 2 sets/8 reps/225lbs, 315lbs/8 reps, 405lbs/3 reps, 2 sets/2 reps/495lbs.
I guess training has been pretty good lately and I'm allowed the odd off day. Next Deadlift day should be better.
Snowdaddy
Leg Swings and Stretching.
Deadlifts - 2 sets/8 reps/225lbs, 315lbs/8 reps, 405lbs/3 reps, 2 sets/2 reps/495lbs.
I guess training has been pretty good lately and I'm allowed the odd off day. Next Deadlift day should be better.
Snowdaddy
Friday, January 13, 2017
Bench Press
Training at work today before going home. Always good to make money while training.
Light Stretching
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 315lbs/6 reps, 335lbs/4 reps, 2 sets/3 reps/345lbs, 2 sets/6 reps/295lbs, 305lbs/6 reps.
Seated Machine Rows - 2 sets/12 reps/105, 165lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/35, 40, 45lbs.
A good training day. Now time to enjoy the week end.
Snowdaddy
Light Stretching
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 315lbs/6 reps, 335lbs/4 reps, 2 sets/3 reps/345lbs, 2 sets/6 reps/295lbs, 305lbs/6 reps.
Seated Machine Rows - 2 sets/12 reps/105, 165lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/35, 40, 45lbs.
A good training day. Now time to enjoy the week end.
Snowdaddy
Wednesday, January 11, 2017
Squats
Today is my last day of leave and I wanted to honor it by pushing myself. Squats seemed like the perfect exercise.
Leg Swings and Stretching.
Squats - 2 sets/bar/6 reps, 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/6 reps, 6 sets/2 reps/405lbs.
Reverse Hypers - 3 sets/12 reps/50lbs.
I believe this is the most reps I've done with 405lbs in training. I didn't wear knee sleeves, just a belt. The last set was actually a triple. The Reverse Hypers are on a Westside machine. They feel great after working sets. Good for blood flow to the posterior muscles. Right now my posterior chain is enjoying a huge pump.
Snowdaddy
Leg Swings and Stretching.
Squats - 2 sets/bar/6 reps, 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/6 reps, 6 sets/2 reps/405lbs.
Reverse Hypers - 3 sets/12 reps/50lbs.
I believe this is the most reps I've done with 405lbs in training. I didn't wear knee sleeves, just a belt. The last set was actually a triple. The Reverse Hypers are on a Westside machine. They feel great after working sets. Good for blood flow to the posterior muscles. Right now my posterior chain is enjoying a huge pump.
Snowdaddy
Sunday, January 08, 2017
Deadlifts then Bench Press
On Friday I went to the base gym for some Deadlifts. I have been working volume lately so I wanted to test out my 1RM. Things went pretty good.
Leg Swings and Stretching.
Squats - 2 sets/bar/6 reps (for mobility)
Deadlifts - 2 sets/6 reps/225lbs, 2 sets/6 reps/315lbs, 405lbs/3 reps, 495lbs/1 rep, 545lbs/1 rep, 605lbs/miss, 585lbs/1 rep.
545lbs felt easy so I thought I had 605lbs. Nope! I was pissed off at myself so I dropped the weight to 585lbs and with minimal rest, just enough time to take the tens off each side, I pulled 585lbs. It wasn't easy. It was the most I had in the tank that day. In fact I felt something Pop in my left side. It isn't a real problem but I know I hurt myself.
Today I went back to the gym for some Bench Press. If my side was a problem I would soon find out.
Light Stretching and Rolling.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/6 reps/275lbs, 6 sets/4 reps/315lbs.
I could feel my side but it really wasn't much of an issue.
Snowdaddy
Leg Swings and Stretching.
Squats - 2 sets/bar/6 reps (for mobility)
Deadlifts - 2 sets/6 reps/225lbs, 2 sets/6 reps/315lbs, 405lbs/3 reps, 495lbs/1 rep, 545lbs/1 rep, 605lbs/miss, 585lbs/1 rep.
545lbs felt easy so I thought I had 605lbs. Nope! I was pissed off at myself so I dropped the weight to 585lbs and with minimal rest, just enough time to take the tens off each side, I pulled 585lbs. It wasn't easy. It was the most I had in the tank that day. In fact I felt something Pop in my left side. It isn't a real problem but I know I hurt myself.
Today I went back to the gym for some Bench Press. If my side was a problem I would soon find out.
Light Stretching and Rolling.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/6 reps/275lbs, 6 sets/4 reps/315lbs.
I could feel my side but it really wasn't much of an issue.
Snowdaddy
Tuesday, January 03, 2017
Bench Press
Had to work today. I brought my wrist wraps knowing I would have time to press.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/6 reps/295lbs, 5 sets/2, 3, 4, 3, 3 reps/345lbs, 295lbs/6 reps, 225lbs/12 reps.
Great volume!
Snowdaddy
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/6 reps/295lbs, 5 sets/2, 3, 4, 3, 3 reps/345lbs, 295lbs/6 reps, 225lbs/12 reps.
Great volume!
Snowdaddy
Sunday, January 01, 2017
Squats
Went into work early today for some Squats. I wasn't very motivated but I took my time and everything happened.
Leg Swings and Stretching.
Squats - 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs, 315lbs/6 reps, 405lbs/6 reps, 3 sets/6 reps/315lbs.
405lbs for 6 reps is a 1 rep PB! This was a really great way to start 2017.
Snowdaddy
Leg Swings and Stretching.
Squats - 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs, 315lbs/6 reps, 405lbs/6 reps, 3 sets/6 reps/315lbs.
405lbs for 6 reps is a 1 rep PB! This was a really great way to start 2017.
Snowdaddy
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