Bench Press

Training in the garage last night.

Light Stretches and Mobility.

Bench Press

W/U - 135lbs/8 reps, 225lbs/8 reps, 315lbs/1 rep.

Power Phase - 3 sets/1rep/330lbs, 335lbs/1 rep.

Pump Phase - 6 sets/4 reps/245lbs.

Dumbbell Hammer Curls - 6 sets/12 reps/35lbs.

OH Plate Extensions - 4 sets/12 reps/45lbs.

A very good work out.

Snowdaddy

Squat

A great day of Squats I was able to fit in during an extended lunch hour.

Leg Swings and Stretching.
Squats
W/U - bar/8 reps, 70kg/6 reps, 120kg/3 reps.
Power Phase - 3 sets/1 rep/160kg. (Last set for a double)
Pump Phase - 6 sets/3 reps/120kg.

160kg/2 reps video

Felt good. CNS is getting conditioned.

Snowdaddy

Deadlifts

First day of Deadlifts in the Doug Hepburn routine. I feel my head is clear enough now to get strong again without the commitment of being a competitive athlete. Starting out slow.

Leg Swings and Stretching.

Deadlifts
W/U - 70kg/12 reps, 120kg/3 reps.
Power Phase - 3 sets/1 rep/185kg.
Pump Phase - 6 sets/3 reps/120kg.

185kg videohttps://youtu.be/X_w_PEduews

Everything went well. This routing has worked wonders for me in the past. I assume it will do the same again.

Snowdaddy

Bench Press

Training in the garage last night. It was a little chilly, +9 degC, but I dressed up and it was more than fine. I decided to try heavier weights tonight and change my training back to a Hepburn style program. Power Phase of heavy shingles followed by a Pump Phase of a more volume base.

Light Stretches and Shoulder Mobility.

Bench Press
W/U - 2 sets/12 reps/135lbs, 225lbs/12 reps, 275lbs/1 rep, 295lbs/2 reps, 315lbs/1 rep.

Power Phase - 3 sets/1 rep/330lbs.

Pump Phase - 5 sets/6 reps/225lbs.

Support Work
Dumbbell Curl and OH Press - 5 sets/8 reps/35lbs.

Seems like a good place to start. Next Bench work out I will do 4 Power Phase sets and adjust the Pump Phase. 6 reps should be max. I'll go up to 235lbs and go 5 sets of 5. Or something like that.

Snowdaddy

Squat

At the 17 Wing Strength Club today for some fun Squats.

Leg Swings and Stretching.

Squats - 2 sets/12 reps/bar, 70kg/12 reps, 2 sets 12 reps/80kg, 2 sets/12 reps/85kg, 95kg/12 reps.

Video 95kg/12 reps.

I was wearing my knee sleeves and belt today. It was nice to push myself out of that comfort zone. Although it still wasn't really that difficult. Keep pushing and the numbers will keep going up.

Snowdaddy

Bench Press

Training in my garage tonight was awesome. My uninsulated garage still retained some of the wonderfully warm weather from yesterday. Time for Bench Press!!!

Light Stretches.

Bench Press - 135lbs/12 reps, 185lbs/12 reps, 2 sets/12 reps/225lbs, 4 sets/12 reps/235lbs.

Hammer Curl and OH Press - 5 sets/12 reps/15, 20, 3 x 30lbs.
Hammer Curls - 3 sets/12 reps/30lbs.
OH Plate Ext - 4 sets/12 reps/45lbs.

Again my Bench Press is going in the right direction. The first set of 225lbs actually felt very light. Kinda like it used to. All the curls will get the girls. My arms and forearms are getting bigger and better.

Snowdaddy

Deadlifts

In my garage yesterday after work. The weather was outstanding. 24 degC. I put on some records and pulled some weight.

Leg Swings and Stretching.
Deadlifts - 2 sets/ 12 reps/135lbs, 205lbs/12 reps, 4 sets/12 reps/225lbs, 245lbs/12 reps.

After the weights I chugged down a protein shake then went for a 4.4km walk with my kids. All in all it was a great evening to exercise.

Snowdaddy

Bench Press

Training in the garage again tonight. Again it's a little chilly but I still love training at home especially when my numbers keep going up.

Light Stretching and Mobility.

Bench Press - 2 sets/12 reps/135lbs, 4 sets/12 reps/225lbs, 2 sets/12 reps/235lbs.
Plate Hammer Curls - 2 sets/12 reps/25lbs plates.
Plate Hammer Curls and Press - 3 sets/12 reps/25lbs plates.
OH Plate Extensions - 4 sets/12 reps/45lbs plate.

My left shoulder is still giving me grief. I haven't decided if the lifting is making it feel better or keeping it a nagging issue. There's no mechanical issues. It just aches a little.

Snowdaddy

Bench Press, Deadlifts and Squats

Saturday I happened to be up by the Strength Club so I decided to drop in for some Bench Press and Deadlifts.

Light Stretching.

Alternate the following
Bench Press - 135lbs/12 reps, 6 sets/12 reps/225lbs.
Deadlifts - 70kg/12 reps, 6 sets/12 reps/90kg.

Dumbbell Hammer Curls - 30, 35, 40lbs/12 reps.
OH Plate Extensions - 3 sets/12 reps/45lbs.

Today was supposed to be a PT period at the end of the work day. Too busy. Good thing I have a gym at home. Even if it is cold right now.

Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 2 sets/12 reps/135lbs, 155lbs/12 reps, 3 sets/12 reps/185lbs.
Plate Curls/Plate Extensions - 2 sets/6, 6, 6, 6 reps/45lbs.

Feeling really good to put some work in again.

Snowdaddy

Squats and Walking

I really enjoyed walking this summer. Now that it's getting colder I have been a bit hesitant to go for a stroll. Tonight I got out of my comfort zone and walked around the block. First was Squats.

Leg Swings and Light Stretching.

Squats - bar/12 reps, 135lbs/8 reps, 135lbs/12 reps, 5 sets/12 reps/145lbs.

I wanted to do 6 sets of 12 reps but my daughter had to go to basketball and I had to drive. Still 11400lbs of volume. I will do better next time.

Walk around the block - 2km, 24 min.

I weighed myself this morning. My diet is way off and my BW is up about 18lbs. Currently I weigh 290lbs but I'm working the weights again. I feel my muscle is up so the extra BW isn't really bothering me too much.

Snowdaddy

Bench Press and Deadlifts

Still working the volume. I haven't pulled in a while so I kept it light. My Bench seems to be going in the right direction.

Stretching and Mobility.

Alternate the following 

Bench Press - 135lbs/12 reps, 205lbs/12 reps, 3 sets/12 reps/225lbs. 2 sets/12 reps/235lbs.

Deadlifts - 6 sets/12 reps/70kg.

Focusing on form. Feeling good. Muscular thickness seems to be coming back without all the extra fat. Although, I'm still fat.

Snowdaddy

Thanksgiving Squats

Before a feast I always feel better about stuffing my face after putting in some time under the bar.

Leg Swings and Stretching.

Squats - 2 sets/6 reps/bar, 2 sets/6 reps/70kg, 70kg/8 reps, 2 sets/12 reps/70kg, 3 sets/12 reps/75kg.

I only wore my knee sleeves. No belt. It took a while to warm up but once I did the sets of 12 reps just seemed to work. It's training days like this that will make me strong again.

Snowdaddy

Bench Press

Working out today at work. The gym here has different equipment so I used them.

Light Stretches.

Alternate the following

Bench Press - 135lbs/12 reps, 225lbs/6+6 reps, 5 sets/12 reps/185lbs.
Machine Seated Rows - 5 sets/12 reps/120lbs.
WG Pull Downs - 5 sets/12 reps/120lbs.
Dumbbell Hammer Curls - 5 sets/12 reps/30lbs.

Not heavy. My left shoulder still is am issue. Today's training offers a great upper body pump.

Snowdaddy

Bench Press and Squats

Monday was a PT period so I took advantage of the time to hit some weights.

Stretching and Shoulder Warm Up Band Work.

Alternate The Following
Bench Press - 135lbs/12 reps, 205lbs/12 reps, 5 sets/12 reps/225lbs.
Bent Over Barbell Rows - 6 sets/12 reps/60kg.

Lots of volume felt great. My back had a great pump.

Busy week meant I couldn't get into train. Today I was off so I joined a buddy for training at the Strength Club.

Leg Swings and Stretching/Mobility.

Squats - bar/6 reps, 70kg/6 reps, 70kg/6 reps, 100kg/3 reps, 120kg/3 reps.

At this point I put on my neoprene shorts with my belt and knee sleeves that I was already wearing.

Squats - 150kg/3 reps, 170kg/1 rep.

Take of neoprene shorts.

Squats - 120kg/3 reps, 120kg/6 reps.

Today I also wore my squat shoes. My mechanics are all messed up from losing so much weight. I found the squat shoes really helped. My groove was much better today.

Snowdaddy