Neglecting My Blog

It's been a week since I last posted and several things have happened.

On Tuesday and Wednesday last week I walked in the morning before going to work. On Thursday I completed my annual FORCE Test. My weight right now is very high so my results were less than stellar. At least I still passed. I did however hurt my right pubic area which I thought may be an athletic hernia. More to follow.

On Friday my unit had PT and I did some light Squats.

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

On Saturday my family and I moved the 17 Wing Strength Club from one building to another. Just walking back and forth I walked over 5 km.

On Sunday I went fishing with my son.

Monday morning I went to the hospital to get what I thought was a hernia checked out. The Dr believes its a strain because there are no signs of a hernia. That's good news to me. In the afternoon my unit had PT again. Instead of playing floor hockey or volleyball I went for a 5 km walk.

Today my strain is feeling better so I got out into the garage for some Bench Press.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/8, 4, 6, 4 reps.

I am extremely happy with 8 reps but after the last set of 4 reps my left triceps started to spasm. I wanted to do another set of 4 reps but decided to stop instead of risking tearing my triceps.

All in all a good training day.

Snowdaddy

Unit PT and Bench Press

Today at 1400hrs we went to the gym for unit organized PT. I was excited that it was supposed to be "Power & Strength". I was disappointed when after warm ups we proceeded with sprinting drills. I did what I could which wasn't much. After our unit training I got into the weight room for some high volume Bench Press.

Bench Press - 135lbs/12 reps, 6 sets/12 reps/225lbs. Last set 14 reps.


Right now I'm enjoying supper, GAINZ!!!

Snowdaddy

Deadlifts

Training in the garage, or rather on my driveway. A wonderful sunny day with a cool breeze. A friend came over today also Deadlifting. All together it added up for a great training day.

Light Stretching.
Squats - 2 sets/8 reps/bar.
Deadlifts (no belt, no straps) - 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep, 455lbs/1 rep, 495lbs/1 rep, 545lbs/1 rep, 455lbs/4 reps, 405lbs/4 reps.

A really good day of gripping and ripping. Again, no belt and no straps. Currently my hands are tingling but my back feels fine. Getting stronger.

Snowdaddy

Bench Press

Tonight it was time to test my pressing power.

Stretching.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/1 rep, 345lbs/1 rep, 4 sets/1 rep/365lbs, 375lbs/1 rep, 225lbs/12 reps.

I am extremely pleased with this result. My last heavy day I pressed 365lbs for two singles but there was no speed. Today there was dynamic power to my presses. Not as much as in the past and my left hand is still not as solid as it should be. I know this will come with time.

Snowdaddy

Squats

Today I wanted to go heavy. Instead of gearing up with a belt, knee sleeves, and wrist wraps I decided to keep it classic to work on my core strength. My big round core.

Leg Swings and Stretching.
Squats - 2 sets/10 reps/bar, 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps, 4 sets/1, 1, 2, 3 reps/405lbs.

405lbs for a tripple with no belt or knee sleeves is for sure a personal best. Even though I am very over weight right now my power is getting much better. As long as I stay healthy between now and Nationals big numbers should be coming my way.

Snowdaddy

Bench Press

Training during work today doesn't make me a professional athlete but it sure is cool.

Stretching.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 3 sets/6, 10, 8 reps/275lbs, 3 sets/6, 6, 7 reps, 225lbs/8 reps.
Dumbbell Hammer Curls - 3 sets/12, 10, 6 reps/40, 45, 50lbs.
OH Plate Ext - 2 sets/12 reps/45lbs.

Power is getting greater.

Snowdaddy

Driveway Deadlifts

I spent most of my day in the garage training with some friends in the morning. The afternoon into the evening I was training with my son. A beautiful day spent with great people doing what I love best.

Light Stretching.
Spotting and Plate loading with my friends.
Deadlifts - 225lbs/4 reps, 315lbs/4 reps, 405lbs/3 reps, 455lbs/1 rep, 500lbs/3 reps, 500lbs/1 rep.

I took a break and socialized with my friends for a while. When they left I called my son to Squat. I didn't Squat but I did beat up on a tire with a sledge hammer.

Sledge Hammer Swings - 4 sets/10 swings per side (20 reps).

The Sledge Hammer Swings are great cardio and burn off lots of frustration. All the Deadlifts were classic with no belt and no straps. I believe that was a PB.

Snowdaddy

Bench Press

Training Bench Press in the garage tonight. The weather is just perfect. Warm with a slightly cool breeze. My music of choice for training tonight, 70's disco. KC and the Sunshine Band, Earth Wind & Fire, Barry White.

Light Stretching.
Bench Press - 4 sets/12 reps/135lbs, 6 sets/12 reps/225lbs.

Focusing on a slight pause on my chest then a dynamic press. Speed is getting better.

Snowdaddy

Squats

I'm feeling good so I wanted to push myself a bit. Instead of taking the night off I hit some Squats.

Leg Swings and Stretching.
Squats - 3 sets/8 reps/bar, 3 sets/8 reps/135lbs, 2 sets/8 reps/225lbs, 5 sets/6, 6, 6, 8, 8 reps/315lbs, 225lbs/8 reps, 135lbs/12 reps.

No belt, no sleeves, no wraps. I am gonna sleep well tonight. My statement from a previous work out makes me push my limits. "Volume builds Champions".

Snowdaddy

Bench Press

Training in the garage tonight and listening to thrift store gold. To translate, secondhand vinyl records.

Light Stretching.
Bench Press - 3 sets/12 reps/135lbs, 3 sets/12 reps/225lbs, 3 sets/6, 8, 10 reps/275lbs.
Rev Grip Barbell Curls - 3 sets/12 reps/45, 65, 65lbs.
Barbell Curls - 2 sets/8, 12 reps/65lbs.

The Barbell Curls I found were difficult. Mobility of my wrists and forearms needs some work.

I am still getting stronger. I will train hard and surpass past bests. Count on that.

Snowdaddy

Deadlifts

On Saturday morning I went fishing with my son and brother-in-law. We didn't catch much but I did manage to catch a 17lbs catfish. This is the largest fish I've ever caught. Very cool.

In the afternoon I took some time to hit Deadlifts. My hand has been feeling better since the surgery and I have been feeling stronger. Time to test my pulling power.

Deadlifts - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 315lbs/3 reps, 405lbs/1 rep, 495lbs/1 rep, 550lbs/1 rep.

All reps were done without a belt or straps. I believe that 550lbs may be a PR for a beltless Deadlift.

This is a positive step in my training leading up towards Nationals in February.

Snowdaddy

Bench Press

Training in my garage tonight before supper. It isn't as warm today so training in the garage was perfect.

Light Stretching.
Bench Press - 3 sets/12 reps/135lbs, 225lbs/12 reps, 315lbs/3 reps, 365lbs/1 rep, 365lbs/1 rep, 315lbs/3 reps, 2 sets/12 reps/225lbs.

Chicken for supper = gains. My Bench Press is coming back.

Snowdaddy