Bench Press

It's cold today. -50 degC with the wind chill. However, it's wonderful in the strength club.

Warm Up Matrix

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 310lbs/4 reps, 4 sets/1 rep/355lbs, 365lbs/1 rep! 5 sets/6, 6, 6, 7, 8 reps/275lbs.

Fat Man Pull Ups - 5 sets/12 reps.

Feeling good. Feeling stronger.

Snowdaddy

Bench Press and Squats

Yesterday evening I was bored so I made the trip out to the 17 Wing Strength Club  for some Bench Press.

Light Stretches.

Bench Press - 2 sets/12 reps/70kg, 2 sets/6 reps/120kg, 150kg/2 reps, 3 sets/1 rep/160kg, 2 sets/1 rep/165kg. 3 sets/6 reps/120kg, 2 sets/7 reps/120kg.

Band Assisted Pull Ups - 3 sets/6 reps (wide grip), 3 sets/8 reps (narrow parallel grip).

A really good evening of pressing considering I was working the last two midnight's. I thought I would be tired. Still strong.

This morning I had an early call into work. Afterwards it was time for squats.

Warm Up Matrix

Squats - 2 sets/8 reps/bar, 2 sets/6 reps/70kg, 2 sets/3 reps/120kg, 150kg/1 rep, 150kg/2 reps, 160kg/1 rep, 170kg/1 rep, 3 sets/6 reps/70kg, 2 sets/8 reps/70kg.

I think I've finally figured out my squat stance. Now it's time to get my squat strong again. I watched this video and it helped a lot.

https://youtu.be/GaX5sc30GKo

Snowdaddy

More Squat Form

Lots of sets and reps today working on form again.

Warm Up Matrix

Squats - 3 sets/12 reps/bar, 4 sets/6 reps/70kg, 4 sets/8 reps/70kg.

So I figured out I prefer a wider stance. The picture shows a normal width stance (below) and a wide stance (above). The evidence is obvious. Wide stance squat it is.

Snowdaddy

Bench Press

Another busy week both at work and at home. I am on course today and tomorrow and have some time at the end of the day to go train.

Light Stretches.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 3 sets/3 reps/315lbs, 3 sets/4 reps/315lbs.

Band Assisted Pull Ups - 4 sets/8 reps.
Eccentric Pull Ups - 6 reps.
Dumbbell Side Laterals - 4 sets/12 reps/20lbs.

Not a long work out but very good. The volume with 315lbs kind of surprised me. Next Bench day I will go back to single followed by a Pump Phase. Tomorrow I will Squat a bit.

Snowdaddy.

Squat Form

I haven't done many Squats lately. First there was an issue with my adductor then my right knee has been causing me concern lately. Today I wanted to work on sitting more upright and keeping my stance a little more narrow. Mission accomplished in all cases.

Warm Up Matrix

Squats - 2 sets/10 reps/bar, 2 sets/10 reps/135lbs, 185lbs/6 reps, 2 sets/4 reps/225lbs.

Not a whole lot of work but I still feel like I did a good amount of work.

Snowdaddy

Bench Press

A very solid day of Bench Press training. I was pleased with my performance.

Warm Up Matrix

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 320lbs/4 reps, 5 sets/2 reps/340lbs.

Superset the following 
Bench Press - 4 sets/8,8,8,12 reps/245lbs.
Fat Man Pull Ups - 4 sets/12 reps.

I would have like to spend longer but I ran out of time. Still happy.

Snowdaddy

Deadlifts

Deadlifts lately have been not as strong as I would like. A few months ago I pulled 250kg and haven't since. Every time I miss a heavy single pull I punish myself with heavy reps. Last time 515lbs slipped out of my hands I pulled 425lbs for 6 reps. Today was sorta the same.

Warm Up Matrix

Deadlifts - 70kg/12 reps, 120kg/3 reps, 170kg/3 reps, 230kg/1 rep, 255kg/miss, 220kg/3 reps, 3 sets/3,3,4 reps/170kg.

Ab Sling Knee Ups - 4 sets/12 reps.

230kg went up so easy I thought 255kg would have went up for sure. 220kg for 3 reps made me feel vindicated. My right knee is still giving me greef. Something to monitor.

Snowdaddy

Squat Form and Bench Press

Today I started training with lots of mobility and stretching. My right knee is really bothering me. Not while squatting but while flexed. The more I bend it the more it hurts. There is no way I could stretch my right quad. It really hurt to bend it that much. Squats felt really good with none of the previous adductor problems that I had.

Warm Up Matrix.

Squats (in squat shoes) - 2 sets/6 reps/bar, 30kg/6 reps, 2 sets/6 reps/40kg, 2 sets/6 reps/70kg.

Bench Press - 135lbs/8 reps, 225lbs/8 reps, 315lbs/3 reps, 6 sets/1 rep/355lbs, 360lbs/1 rep.

Superset the following 
Fatman Pull Ups - 4 sets/ 12 reps.
Bench Press - 6 sets/8 reps/225lbs ( last set for 12 reps).

I spent about 4 hours in the strength club today. I feel great!

Snowdaddy

Bench Press

I spent a fair bit of time at the start of tonight's training working on rolling then stretching out my injured adductor. It feels much better now. After that I got to business on the bench.

Modified Warm Up Matrix (no band work)

Bench Press - 135lbs/12 reps, 205lbs/8 reps, 275lbs/6 reps, 6 sets/1 rep/355lbs.

Superset the following 
Push Ups - 3 sets/20 reps.
Band Assisted Pull Ups - 3 sets/10 reps.
Plate Hammer Curls - 3 sets/12 reps/35lbs.

Cardio
Ropeless Skipping - 3 sets/100 reps.

Other than the sore adductor I feel great. Still a little heavier than I would like but I'm working on that again.

Snowdaddy

Injured Again

A problem I've experience many times in the past is an adductor magnus groin pull. It doesn't feel like a traditional groin injury but after extensive research I found that they all fall under the same description. Previously all the issues I've had were on the left side. This time it's the same but on the right side. The following picture shows where the problem is.

I did get some Squats in before I had to call it quits.

Warm Up Matrix

Squats - bar/10 reps, 135lbs/10 reps, 225lbs/3 reps, 315lbs/3 reps, 385lbs/1 rep.

And that's it. Now it's time to rest and roll.

Snowdaddy

Bench Press

Strong day on the bench today.

Warm Up Matrix

Bench Press - 70kg/12 reps, 120kg/6 reps, 150kg/1 rep, 160kg/1 rep, 162.5kg/1 rep, 165kg/1 rep.

Super Set the following

Band Assisted Pull Ups - 4 sets/10 reps.
Bench Press - 4 sets/6 reps/120kg.

Feeling stronger. At least on the Bench.

Snowdaddy

Deadlifts

Ate a lot.of crap last night as we had some friends over for dinner. Combined with the earlier start today my motivation was lacking a little. I've been watching dynamic pullers lately and today I tried out being more dynamic. The only thing I can say is, "if it ain't broke. Don't fix it".

Warm Up Matrix

Deadlifts - 155lbs/8 reps, 155lbs/8 reps, 245lbs/2 reps, 335lbs/2 reps, 425lbs/1 rep, 515lbs miss twice, 515lbs slipped out of my hand, 425lbs/6 reps, 425lbs/1 rep, 2 sets/6 reps/245lbs.

An interesting day of Deadlifts.

Snowdaddy

Bench Press

Fun and games today. I wanted to work some reps and less weight today. Not really volume training but not singles. Oh ya, I also did some skipping.

Warm Up Matrix

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 4 sets/4,3,3,3 reps/315lbs, 2 sets/3 reps/330lbs

330lbs, 3 reps video

Dumbells Hammer Curls - 4 sets/12 reps/30, 35, 40, 35lbs.

Skipping - 4 sets/100 reps.

Feeling good.

Snowdaddy