As seems to be the trend lately for me I suffered through another great workout. Deadlifts have always had a soft spot in my heart or was that a soft spot in my head. It's nice to pull some fun weight again.
Leg Swings and Stretching.
Deadlifts
W/U - 2 sets/6 reps/70kg, 120kg/6 reps.
Power Phase - 5 sets/1, 4, 1, 1, 1 reps/190kg.
Pump Phase - 4 sets/6, 8, 10, 12 reps/120kg.
The 190kg for 4 reps is not a typo. I told myself to stop being a pussy and rep it out. I could have done another several reps but it was supposed to be singles. I think I proved my point to myself. If that makes sense. A great workout.
Snowdaddy
A Top 40 Weightlifting Blog
Thursday, November 29, 2018
Wednesday, November 28, 2018
Bench Press
Getting stronger on the bench. I don't want to go up in weight. I want to show more control, stay tight and focus on a long exaggerated pause. It's getting better.
Stretching and Shoulder Mobility.
Bench Press
W/U - 135lbs/12 reps, 205lbs/6 reps, 275lbs/6 reps.
Power Phase - 7 sets/1 rep/345lbs.
Pump Phase - 3 sets/4 reps/275lbs, 3 sets/4 reps/285lbs.
Plate Side Laterals - 3 sets/12 reps/10lbs.
Bent Over Dumbbell Rows - 55lbs/12 reps, 3 sets/12 reps/80lbs.
Enjoying a good pump several hours after training. Feels good to move good weight again.
Snowdaddy
Stretching and Shoulder Mobility.
Bench Press
W/U - 135lbs/12 reps, 205lbs/6 reps, 275lbs/6 reps.
Power Phase - 7 sets/1 rep/345lbs.
Pump Phase - 3 sets/4 reps/275lbs, 3 sets/4 reps/285lbs.
Plate Side Laterals - 3 sets/12 reps/10lbs.
Bent Over Dumbbell Rows - 55lbs/12 reps, 3 sets/12 reps/80lbs.
Enjoying a good pump several hours after training. Feels good to move good weight again.
Snowdaddy
Monday, November 26, 2018
Squats
A really good training day. I took shorter rest between sets and pushed the limits again.
No Stretching.
Squats
W/U - bar/12 reps, 70kg/8 reps, 120kg/6 reps.
Power Phase - 4 sets/1 rep/165kg, 170kg/1 rep, 170kg/2 reps.
Pump Phase - 6 sets/ 6 reps/100kg.
The Pump Phase was done all with out a belt. My core and posterior is going to be sore tomorrow. But it's a good sore. Now I'm sitting here enjoying some post workout nutrition.
Snowdaddy
No Stretching.
Squats
W/U - bar/12 reps, 70kg/8 reps, 120kg/6 reps.
Power Phase - 4 sets/1 rep/165kg, 170kg/1 rep, 170kg/2 reps.
Pump Phase - 6 sets/ 6 reps/100kg.
The Pump Phase was done all with out a belt. My core and posterior is going to be sore tomorrow. But it's a good sore. Now I'm sitting here enjoying some post workout nutrition.
Snowdaddy
Sunday, November 25, 2018
Deadlifts and Bench Press
I have been quite stressed out lately so I took two days off last week. Thursday was busy going to the hospital and a Career Manager meeting so training was not possible. However, Friday I made sure to self prescribe some Deadlift Therapy. It made me feel better.
Leg Swings and Stretching.
Deadlifts
W/U - 70kg/8 reps, 120kg/6 reps.
Power Phase - 2 sets/1 rep/185kg, 200kg/1 rep, 2 sets/1 rep/230kg.
Pump Phase - 3 sets/8 reps/120kg.
Ab Sling Knee Ups - 2 sets/15 reps.
I ran out of time so I only managed 3 Pump Phase sets. I felt much better after pushing myself.
Today was Bench day. My last Bench day wasn't so good so again I pushed myself.
Light Stretches and Mobility.
Bench Press
W/U - 135lbs/12 reps, 225lbs/6 reps, 295lbs/4 reps.
Power Phase - 5 sets/1 rep/345lbs. 350lbs/1 reps.
Pump Phase - 4 sets/6 reps/245lbs, 2 sets/7 reps/245lbs.
Plate Side Laterals - 4 sets/12 reps/10lbs.
Plate Hammer Curls - 4 sets/12 reps/25lbs.
OH Plate Ext - 2 sets/12 reps/45lbs.
My last Bench Power Phase I found some nose torque and it psyched me up. The 350lbs was ugly but still the best I've done in quite some time. Feeling good. Better than last week. Heavy weights for therapy is great.
Snowdaddy
Leg Swings and Stretching.
Deadlifts
W/U - 70kg/8 reps, 120kg/6 reps.
Power Phase - 2 sets/1 rep/185kg, 200kg/1 rep, 2 sets/1 rep/230kg.
Pump Phase - 3 sets/8 reps/120kg.
Ab Sling Knee Ups - 2 sets/15 reps.
I ran out of time so I only managed 3 Pump Phase sets. I felt much better after pushing myself.
Today was Bench day. My last Bench day wasn't so good so again I pushed myself.
Light Stretches and Mobility.
Bench Press
W/U - 135lbs/12 reps, 225lbs/6 reps, 295lbs/4 reps.
Power Phase - 5 sets/1 rep/345lbs. 350lbs/1 reps.
Pump Phase - 4 sets/6 reps/245lbs, 2 sets/7 reps/245lbs.
Plate Side Laterals - 4 sets/12 reps/10lbs.
Plate Hammer Curls - 4 sets/12 reps/25lbs.
OH Plate Ext - 2 sets/12 reps/45lbs.
My last Bench Power Phase I found some nose torque and it psyched me up. The 350lbs was ugly but still the best I've done in quite some time. Feeling good. Better than last week. Heavy weights for therapy is great.
Snowdaddy
Thursday, November 22, 2018
Bench Press
I was working nights and had to get up early so there no surprise that my numbers were off a bit during yesterday's Bench Press training.
Light Stretches and Shoulder Mobility
Bench Press
W/U - 135lbs/12 reps, 225lbs/8 reps, 295lbs/3 reps.
Power Phase - 345lbs/miss, 5 sets/1 rep/335lbs.
Pump Phase - 6 sets/6 reps/245lbs.
Bent Over Dumbbell Rows - 55lbs/12 reps, 4 sets/12 reps/70lbs.
Plate Hammer Curls - 2 sets/12 reps/25lbs.
OH Plate Ext - 3 sets/12 reps/45lbs.
Side Laterals - 2 sets/12 reps/10lbs.
Not a great work out but I need some rest. Next training day will be better I'm sure.
Snowdaddy
Light Stretches and Shoulder Mobility
Bench Press
W/U - 135lbs/12 reps, 225lbs/8 reps, 295lbs/3 reps.
Power Phase - 345lbs/miss, 5 sets/1 rep/335lbs.
Pump Phase - 6 sets/6 reps/245lbs.
Bent Over Dumbbell Rows - 55lbs/12 reps, 4 sets/12 reps/70lbs.
Plate Hammer Curls - 2 sets/12 reps/25lbs.
OH Plate Ext - 3 sets/12 reps/45lbs.
Side Laterals - 2 sets/12 reps/10lbs.
Not a great work out but I need some rest. Next training day will be better I'm sure.
Snowdaddy
Tuesday, November 20, 2018
Squats
Yesterday I went to the 17 Wing Strength Club to train with a friend. A good day of Squats.
Leg Swings and Stretching.
Squats
W/U - bar/12 reps, 70kg/8 reps, 120kg/3 reps.
Power Phase - 6 sets/1 rep/165kg (last set was a double).
165kg double video
Pump Phase - 6 sets/6 reps/110kg.
I know the pump phase number are down a bit. I feel I started too heavy so I dropped it about 15kg. Rapping it out and not grinding through the sets felt much better.
Snowdaddy
Leg Swings and Stretching.
Squats
W/U - bar/12 reps, 70kg/8 reps, 120kg/3 reps.
Power Phase - 6 sets/1 rep/165kg (last set was a double).
165kg double video
Pump Phase - 6 sets/6 reps/110kg.
I know the pump phase number are down a bit. I feel I started too heavy so I dropped it about 15kg. Rapping it out and not grinding through the sets felt much better.
Snowdaddy
Monday, November 12, 2018
Deadlifts
A quiet holiday Monday. A good day to go to the strength club for some Deadlifts.
Leg Swings and Stretching.
Deadlifts
W/U - 70kg/12 reps, 120kg/6 reps.
Power Phase - 5 sets/1 rep/185kg. (last set was a double).
Pump Phase - 3 sets/5 reps/120kg, 3 sets/4 reps/120kg.
I need to work more on my core. It seems to be my weak point currently during Deadlifts. Something more to work on.
Snowdaddy.
Leg Swings and Stretching.
Deadlifts
W/U - 70kg/12 reps, 120kg/6 reps.
Power Phase - 5 sets/1 rep/185kg. (last set was a double).
Pump Phase - 3 sets/5 reps/120kg, 3 sets/4 reps/120kg.
I need to work more on my core. It seems to be my weak point currently during Deadlifts. Something more to work on.
Snowdaddy.
Saturday, November 10, 2018
Bench Press
I took the day off work to take care of some family things. In between taskings I was able to get to the Strength Club for some Bench Press.
Stretching and Mobility.
W/U - 135lbs/12 reps, 225lbs/12 reps, 295lbs/3 reps.
Power Phase - 6 sets/1 rep/340lbs
Pump Phase - 4 sets/5 reps/340lbs minus light bands, 2 sets/4 reps/340lbs minus light bands.
Bent Over Dumbbell Rows - 4 sets/12 reps/55lbs.
Barbell Curls - 4 sets/12 reps/55lbs.
A real solid work out. Feeling good.
Snowdaddy
Stretching and Mobility.
W/U - 135lbs/12 reps, 225lbs/12 reps, 295lbs/3 reps.
Power Phase - 6 sets/1 rep/340lbs
Pump Phase - 4 sets/5 reps/340lbs minus light bands, 2 sets/4 reps/340lbs minus light bands.
Bent Over Dumbbell Rows - 4 sets/12 reps/55lbs.
Barbell Curls - 4 sets/12 reps/55lbs.
A real solid work out. Feeling good.
Snowdaddy
Wednesday, November 07, 2018
Squats
Training in the main gym at 17 Wing. It was crowded as normal but no one bothered me while I was in the rack. They never bother me while I'm in the rack.
Leg Swings and Stretching.
Squats
W/U - bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
Power Phase - 5 sets/1 rep/365lbs (last sets for a double).
Pump Phase - 6 sets/5, 5, 5, 4, 4, 6 reps/275lbs.
A bit of a grinder but I would expect that before I start getting strong again. Best Squat workout in a while.
Snowdaddy
Leg Swings and Stretching.
Squats
W/U - bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
Power Phase - 5 sets/1 rep/365lbs (last sets for a double).
Pump Phase - 6 sets/5, 5, 5, 4, 4, 6 reps/275lbs.
A bit of a grinder but I would expect that before I start getting strong again. Best Squat workout in a while.
Snowdaddy
Monday, November 05, 2018
Bench Press
Working on getting myself back on track. Today was a great day of Bench Press.
Light Stretches and Mobility.
Bench Press
W/U - 135lbs/8 reps, 185lbs/8 reps.
Power Phase - 5 sets/1 rep/340lbs.
Pump Phase - 3 sets/4 reps/340lbs - light bands, 3 sets/5 reps/340lbs - light bands.
Bent Over Dumbbell Rows - 4 sets/12 reps/30, 40, 50, 60lbs.
The light bands offer 40 to 70lbs of assistance. So the pump phase was actually 270lbs off the chest and 300lbs at lock out. A bit more than what I was supposed to do but it still felt really good.
Snowdaddy.
Light Stretches and Mobility.
Bench Press
W/U - 135lbs/8 reps, 185lbs/8 reps.
Power Phase - 5 sets/1 rep/340lbs.
Pump Phase - 3 sets/4 reps/340lbs - light bands, 3 sets/5 reps/340lbs - light bands.
Bent Over Dumbbell Rows - 4 sets/12 reps/30, 40, 50, 60lbs.
The light bands offer 40 to 70lbs of assistance. So the pump phase was actually 270lbs off the chest and 300lbs at lock out. A bit more than what I was supposed to do but it still felt really good.
Snowdaddy.
Sunday, November 04, 2018
Deadlifts
Training at the Strength Club today. I had a couple friends ask me to help with form. A good group at the club today made for fun and games. Deadlifts for me went well.
Leg Swings and Stretching.
W/U - 2 sets/8 reps/70kg, 100kg/6 reps.
Power Phase - 4 sets/1 rep/185kg.
Pump Phase - 4 sets/4 reps/120kg, 2 sets/5 reps/120kg.
The Power Phase were done with a belt. All other Pump Phase sets were done without a belt. Very good.
Snowdaddy
Leg Swings and Stretching.
W/U - 2 sets/8 reps/70kg, 100kg/6 reps.
Power Phase - 4 sets/1 rep/185kg.
Pump Phase - 4 sets/4 reps/120kg, 2 sets/5 reps/120kg.
The Power Phase were done with a belt. All other Pump Phase sets were done without a belt. Very good.
Snowdaddy
Friday, November 02, 2018
Bench Press
Training at the Strength Club after work today. Squats yesterday means Bench Press today and not Deadlifts. That will be Sunday.
Light Stretches and Mobility.
Bench Press
W/U - 2 sets/8 reps/135lbs, 225lbs/8 reps.
Power Phase - 5 sets/1 rep/330lbs.
Pump Phase - 4 sets/4 reps/245lbs, 2 sets/5 reps/245lbs.
Plate Hammer Curls - 4 sets/12 reps/25lbsx2
All in all a good day. Slight increases in reps and weights over a long period leads to big gains. Slow and steady.
Snowdaddy.
Light Stretches and Mobility.
Bench Press
W/U - 2 sets/8 reps/135lbs, 225lbs/8 reps.
Power Phase - 5 sets/1 rep/330lbs.
Pump Phase - 4 sets/4 reps/245lbs, 2 sets/5 reps/245lbs.
Plate Hammer Curls - 4 sets/12 reps/25lbsx2
All in all a good day. Slight increases in reps and weights over a long period leads to big gains. Slow and steady.
Snowdaddy.
Thursday, November 01, 2018
Squats
Training in the garage tonight. It was a little chilly but I bundled up again and got on with it.
Light Stretches.
Squats
W/U - bar/12 reps, 135lbs/12 reps, 225lbs/6 reps, 315lbs/1 rep.
Power Phase - 4 sets/1 rep/365lbs.
Pump Phase - 5 sets/4 reps/275lbs, 275lbs/5 reps.
A little heavier than last week but still managed it well. I got the reps on track to where it should be. Good stuff.
Snowdaddy
Light Stretches.
Squats
W/U - bar/12 reps, 135lbs/12 reps, 225lbs/6 reps, 315lbs/1 rep.
Power Phase - 4 sets/1 rep/365lbs.
Pump Phase - 5 sets/4 reps/275lbs, 275lbs/5 reps.
A little heavier than last week but still managed it well. I got the reps on track to where it should be. Good stuff.
Snowdaddy
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