Deadlifts today in the garage. A little chilly and high humidity made for a bit of an uncomfortable work out. Higher volume helped warm me up.
Leg Swings and Stretching.
Squats - 3 sets/6 reps/bar.
Deadlifts - 225lbs/6 reps, 5 sets/6, 6, 6, 8, 11 reps/315lbs.
Not too bad. This was the first day of Deadlifts in quite a while. They felt good.
Snowdaddy
A Top 40 Weightlifting Blog
Friday, March 31, 2017
Wednesday, March 29, 2017
Catching Up
It's been a few work outs since I last made a post. My bad.
25th March
Training in the garage on Saturday before going in for checks.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 6 sets/6 reps/320lbs.
Hammer Curls - 2 sets/12 reps/35lbs.
26th March
Training at 17 Wing with my son.
Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 2 sets/12 reps/135lbs, 225lbs/6 reps, 5 sets/6, 6, 8, 8, 10 reps/315lbs. 135lbs/12 reps.
29th March (today)
Training in the garage again. The weather today is very nice. Temp in the garage is about +14 degC.
Light Stretching
Bench Press - 2 sets/12 reps/135lbs, 2 sets/6 reps/225lbs, 315lbs/3 reps.
Bench Press Singles - 365lbs, 3 singles 365lbs.
Bench Press - 3 sets/3 reps/335lbs, last set was for 4 reps.
Hammer Curls - 3 sets/12 reps/42.5lbs.
One of the strongest Bench Press work outs I've ever had. The last 385lbs was with a good long pause. I will be benching 4 plates consistently very soon.
Snowdaddy
25th March
Training in the garage on Saturday before going in for checks.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 6 sets/6 reps/320lbs.
Hammer Curls - 2 sets/12 reps/35lbs.
26th March
Training at 17 Wing with my son.
Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 2 sets/12 reps/135lbs, 225lbs/6 reps, 5 sets/6, 6, 8, 8, 10 reps/315lbs. 135lbs/12 reps.
29th March (today)
Training in the garage again. The weather today is very nice. Temp in the garage is about +14 degC.
Light Stretching
Bench Press - 2 sets/12 reps/135lbs, 2 sets/6 reps/225lbs, 315lbs/3 reps.
Bench Press Singles - 365lbs, 3 singles 365lbs.
Bench Press - 3 sets/3 reps/335lbs, last set was for 4 reps.
Hammer Curls - 3 sets/12 reps/42.5lbs.
One of the strongest Bench Press work outs I've ever had. The last 385lbs was with a good long pause. I will be benching 4 plates consistently very soon.
Snowdaddy
Wednesday, March 22, 2017
Garage Training
Monday and Tuesday this week have been really good training days. In the interest of keeping the momentum I got out into my garage gym for some more fun.
Leg Swings and Stretching
Squats - bar/2 sets/8 reps.
Rack Pulls - 135lbs/6 reps, 225lbs/6 reps, 4 sets/6 reps/315lbs.
Good Mornings - 135lbs/8 reps, 185lbs/8 reps, 2 sets/8 reps/225lbs.
Not much but still enough to stimulate more gains. Tomorrow will be off then back at it Friday.
Snowdaddy
Leg Swings and Stretching
Squats - bar/2 sets/8 reps.
Rack Pulls - 135lbs/6 reps, 225lbs/6 reps, 4 sets/6 reps/315lbs.
Good Mornings - 135lbs/8 reps, 185lbs/8 reps, 2 sets/8 reps/225lbs.
Not much but still enough to stimulate more gains. Tomorrow will be off then back at it Friday.
Snowdaddy
Tuesday, March 21, 2017
Bench Press
Training in the garage tonight. It's about +7degC so not so bad. My last work outs have been heavy so tonight I dialed back the weight and upped the volume.
Bench Press - bar/12 reps, 2 sets/12 reps/135lbs, 8 sets/12 reps/225lbs.
Very unexciting but I experimented with different hand placings and did a few sets with a flat back. A really good work out.
Snowdaddy
Bench Press - bar/12 reps, 2 sets/12 reps/135lbs, 8 sets/12 reps/225lbs.
Very unexciting but I experimented with different hand placings and did a few sets with a flat back. A really good work out.
Snowdaddy
Monday, March 20, 2017
Squats
I'm on duty this week. That means I have my days free to do what I like. Today I liked to do Squats.
Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/6 reps, 405lbs/3 reps, 455lbs/1 rep, 475lbs/1 rep, 495lbs/1 rep, 405lbs/3 reps, 315lbs/6 reps.
The best Squat training day I have had in a long time, I was wearing a belt for anything 315lbs and over and added my knee sleeves for anything 405lbs and over.
455lbs Squat Video
475lbs Squat Video
495lbs Squat Video
More volume at heavier weights will give me a stronger squat for sure.
Snowdaddy
Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/6 reps, 405lbs/3 reps, 455lbs/1 rep, 475lbs/1 rep, 495lbs/1 rep, 405lbs/3 reps, 315lbs/6 reps.
The best Squat training day I have had in a long time, I was wearing a belt for anything 315lbs and over and added my knee sleeves for anything 405lbs and over.
455lbs Squat Video
475lbs Squat Video
495lbs Squat Video
More volume at heavier weights will give me a stronger squat for sure.
Snowdaddy
Saturday, March 18, 2017
Bench Press
Today is a difficult day. A friend of mine and many other people, Darren Sawchuk, died from cancer. I really didn't know what to do with myself. One of my favorite quotes is, "This is my church, this is where I heal my hurts". I often refer to the gym as my church and I feel most comfortable when I'm lifting.
Leg Swings and Stretching.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 315lbs/8 reps, 365lbs/2 reps, 385lbs/1 rep, 4 sets/1 rep/365lbs.
Dumbbell Hammer Curls - 35lbs/12 reps, 40lbs/12 reps, 45lbs/12 reps, 50lbs/12 reps.
Behind Neck Press - 70lbs/12 reps, 90lbs/12 reps, 110lbs/12 reps.
A really good work out considering how I feel today.
385lbs Bench Press
Snowdaddy
Leg Swings and Stretching.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 315lbs/8 reps, 365lbs/2 reps, 385lbs/1 rep, 4 sets/1 rep/365lbs.
Dumbbell Hammer Curls - 35lbs/12 reps, 40lbs/12 reps, 45lbs/12 reps, 50lbs/12 reps.
Behind Neck Press - 70lbs/12 reps, 90lbs/12 reps, 110lbs/12 reps.
A really good work out considering how I feel today.
385lbs Bench Press
Snowdaddy
Monday, March 13, 2017
Bench Press
Training in the garage tonight. It's a balmy -4 degC!
Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 315lbs/6 reps, 335lbs/4 reps, 355lbs/2 reps, 370lbs/1 rep, 365lbs/1 rep, 365lbs/2 reps, 365lbs/1 rep, 365lbs/1 rep, 315lbs/4 reps, 225lbs/12 reps.
Dumbbell Hammer Curls - 2 sets/12 reps per arm/45lbs.
On of the strongest Bench Press work outs I've had in a while. Feeling big and strong.
Snowdaddy
Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 315lbs/6 reps, 335lbs/4 reps, 355lbs/2 reps, 370lbs/1 rep, 365lbs/1 rep, 365lbs/2 reps, 365lbs/1 rep, 365lbs/1 rep, 315lbs/4 reps, 225lbs/12 reps.
Dumbbell Hammer Curls - 2 sets/12 reps per arm/45lbs.
On of the strongest Bench Press work outs I've had in a while. Feeling big and strong.
Snowdaddy
Sunday, March 12, 2017
Training at 17 Wing Gym
I normally title my posts with what I trained. Today was a bit all over the map but still a very good work out.
Leg Swings and Stretching.
Squats - 2 sets/8 reps/bar, 135lbs/8 reps, 225lbs/6 reps, 315lbs/6 reps, 405lbs/2 reps, 405lbs/4 reps.
Rack Pulls - 315/405/495/585/675/765 miss.
Good Mornings - 135lbs/8 reps, 185lbs/8 reps, 205lbs/8 reps.
I believe that 405lbs for 4 reps with a belt and no knee sleeves is a personal best. It wasn't really that difficult. A good strong work out.
Video 405lbs, 4 reps.
Snowdaddy
Leg Swings and Stretching.
Squats - 2 sets/8 reps/bar, 135lbs/8 reps, 225lbs/6 reps, 315lbs/6 reps, 405lbs/2 reps, 405lbs/4 reps.
Rack Pulls - 315/405/495/585/675/765 miss.
Good Mornings - 135lbs/8 reps, 185lbs/8 reps, 205lbs/8 reps.
I believe that 405lbs for 4 reps with a belt and no knee sleeves is a personal best. It wasn't really that difficult. A good strong work out.
Video 405lbs, 4 reps.
Snowdaddy
Tuesday, March 07, 2017
Bench Press
Minimum manning at work today because of the weather means I have the day to do what I like. I like Bench Press.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/12, 6 reps/225lbs, 6 sets/6, 8, 6, 6, 6, 6 reps/315lbs, 2 sets/6 reps/225lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.
The weather is not great and the temperature in the garage is also not great, -5 degC. I bundled up again and spent my rest times in the house. 315lbs for 8 reps equals my personal best. However, my previous attempt was with wrist wraps and in a warm environment. I also forgot to mention I'm in my slippers. Congrats to me!!!
Video 315lbs, 8 reps.
Snowdaddy
Bench Press - 2 sets/12 reps/135lbs, 2 sets/12, 6 reps/225lbs, 6 sets/6, 8, 6, 6, 6, 6 reps/315lbs, 2 sets/6 reps/225lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.
The weather is not great and the temperature in the garage is also not great, -5 degC. I bundled up again and spent my rest times in the house. 315lbs for 8 reps equals my personal best. However, my previous attempt was with wrist wraps and in a warm environment. I also forgot to mention I'm in my slippers. Congrats to me!!!
Video 315lbs, 8 reps.
Snowdaddy
Monday, March 06, 2017
Squat Video
Here is a video of my Squats from today comparing grip widths and styles. The first frame is wide grip, second it narrow thumbless grip and third is narrow grip grasping the bar.
Squat Video
Personally I don't see any different.
Snowdaddy
Squat Video
Personally I don't see any different.
Snowdaddy
Squats
Today we had unit PT and I acted like a ten year old. I felt like stomping my feet and pouting. The work out that was organized by PSP and was absolutely terrible. lots of jogging and different foot work. Yuck. After however, I was able to get in some Squats. Nothing heavy nor great volume.
Unit PT
Squats - 2 sets/8 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 6 sets/3, 4, 2, 2, 2, 2 reps/315lbs, 225lbs/6 reps.
At this point the gym was closing in 10 minutes so I packed up and left.
Snowdaddy
Unit PT
Squats - 2 sets/8 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 6 sets/3, 4, 2, 2, 2, 2 reps/315lbs, 225lbs/6 reps.
At this point the gym was closing in 10 minutes so I packed up and left.
Snowdaddy
Friday, March 03, 2017
Bench Press
Training at the 17 Wing Gym. It was a bit busy but people gave the room that I needed to get the work done.
Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 315lbs/6 reps, 335lbs/2 reps, 345lbs/2 reps, 3 sets/1 rep/355lbs, 365lbs/1 rep, 315lbs/3 reps, 315lbs/4 reps.
Smith Machine BN Press - 50lbs/8 reps, 100lbs/8 reps, 3 sets/150lbs/4, 6, 6 reps, 2 sets/8 reps/100lbs.
Dumbbell Hammer Curls - 35lbs/12 reps, 40lbs/12 reps, 45lbs/12 reps.
Not overly strong but a good work out. Now it's 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/2 reps, 345lbs/2 reps, 3 sets/1 rep/355lbs, 365lbs/1 rep, 315lbs/3 reps, 315lbs/4 reps.
Smith Machine BN Press - 50lbs/8 reps, 100lbs/8 reps, 3 sets/150lbs/4, 6, 6 reps, 2 sets/8 reps/100lbs.
Dumbbell Hammer Curls - 35lbs/12 reps, 40lbs/12 reps, 45lbs/12 reps.
Not overly strong but a good work out. Now it's time to enjoy the week end.
Snowdaddy
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