Bench Press

Went to the strength club after work. It's been a busy week so I haven't trained as much as I would have liked. Bench Press went ok.

Shoulder Mobility and Light Stretches.

Bench Press - 2 sets/12 reps/70kg, 120kg/6 reps, 2 sets/1 rep/170kg, 3 sets/2 reps/160kg, 4 sets/3 reps/150kg.

Band Assisted Pull Ups - 4 sets/8 reps (WG), 4 sets/8 reps (NG).

I really liked the staggered approach to implementing heavy volume in training. Training tonight really helped my mental health. You could say I needed it tonight.

Snowdaddy

Deadlifts

I've been very busy lately and I wasn't focused on today's training.

Warm Up Matrix

Deadlifts - 2 sets/6 reps/70kg, 120kg/6 reps, 170kg/3 reps, 220kg/1 rep, 255kg/miss.

Missing 255kg was very close. I would have pulled 250kg for sure today.

I also tried a new movement. Dumbbell Deadlifts. A little awkward.

At least I got out.

Snowdaddy

Squats

It's gonna be another busy weekend so I went to train right after work. More squats. I am trying to increase my frequency.

Warm Up Matrix

Squats - 2 sets/10 reps/bar, 70kg/8 reps, 120kg/6 reps, 5 sets/3 reps/150kg, last set max effort 6 reps/150kg.

These all felt good except the third set but I got back on track. Form felt really good.

Snowdaddy

Squats and Bench Press

Yesterday was a day off work so I took the opportunity to Squat.

Warm Up Matrix

Squats - 2 sets/8 reps/bar, 70kg/8 reps, 120kg/4 reps, 150kg/3 reps, 170kg/2 reps, 190kg/1 rep, 200kg/miss, 170kg/1 rep, 3 sets/6 reps/bar.

Heaviest weight I've had on my back in over a year. Felt ok.

Today after work I stopped at the club for some Bench Press.

Stretching and Shoulder Mobility.

Bench Press - 2 sets/12 reps/70kg, 120kg/6 reps, 150kg/2 reps, 6 sets/2 reps/157.5kg.

Band Assisted WG Pull Ups - 5 sets/8 reps.
Band Assisted NG Pull Ups - 4 sets/10 reps.
Push Ups - 4 sets/12 reps.
OH Plate Ext - 2 sets/12 reps/15kg, 4 sets/12 reps/25kg.

Really pumped right now. The push ups were a nice substitute for pumping up the muscles after the heavy stuff. The band assisted pull ups are getting easier.

Snowdaddy

Deadlifts

Spending a bit of time in the Strength Club doing some Deadlifts and watching Ferris Bueller's Day Off. First was Deadlifts.

Warm Up Matrix

Deadlifts - 155lbs/12 reps, 245lbs/6 reps, 335lbs/3 reps, 425lbs/8 reps, 425lbs/3 reps, 425lbs/4 reps.

No aches, no pains, feeling good.

Now enjoying the movie.

Soon to work.

Snowdaddy

Bench Press

It' been over 2 years since I put on my Titan RAM for Bench training. I wanted to overload my CSN with pressing over my current 1RM today.

Stretching and Shoulder Mobility.

Bench Press - 2 sets/12 reps/70kg, 120kg/6 reps, 170kg/1 rep.

Titan RAM Bench Press - 170kg/2 reps, 170kg/4 reps, 182.5kg/2 reps, 185kg/1 rep, 190kg/1 rep.

Bench Press - 2 sets/6 reps/120kg.

190kg wasn't overly difficult. I just need to get used to heavier weights and get used to the RAM. All in all a good day of pressing.

Snowdaddy

Squats

Sometimes I get the "iron-stupid". My Bench Press has been going really well lately and my squat is lacking a bit. I seen this quote, "To press a lot, you must press a lot." -Boris Sheiko. That said, no wonder my Bench is going well. I press twice a week. I have never tried this with Squats or Deadlifts. Duh! Twice a week it is. For Squats anyway.

Warm Up Matrix

Squats - 2 sets/8 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 6 sets/3 reps/315lbs.

Not at all heavy but I wanted to focus on form and speed. So there it is. Squat twice a week alternating heavy singles and low reps. Let the games begin.

Snowdaddy

Bench Press

Another strong bench workout.

Stretching and Shoulder Mobility.

Bench Press - 2 sets/12 reps/70kg, 120kg/6 reps, 150kg/2 reps, 4 sets/1 rep/170kg.

Alternate the following,
Pull Ups - (wg) 8,8,8,10 reps, (ng) 10,10,10,12 reps.
Bench Press - 6 sets/7,7,8,7,7,10 reps/125kg.

OH Plate Ext - 4 sets/12 reps/25kg.

The weights are getting easier. I wish squats and deads would also get easier. Oh well, keep training.

Snowdaddy

Deadlifts

Not really feeling it today but still going through the motions. Showed signs of strength but not really.

Warm Up Matrix

Deadlifts - 135lbs/12 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep. 495lbs/2 reps, 2 sets/1 rep/495lbs, 405lbs/6 reps.

That's it, that's all. Still working on keeping my head pulled back.

Snowdaddy

Bench Press

Tonight's training started out a little sluggish. Warm ups all felt heavy. I drank my preworkout drink and turned up the disco music. Things went very well after that.

Light Stretches.

Bench Press - 2 sets/12 reps/70kg, 120kg/6 reps, 2 sets/1 rep/160kg, 165kg/1 rep, 2 sets/1 rep/170kg.

170kg Video

Alternate the following.

Fatman Pull Ups - 4 sets/12 reps.
Bench Press - 4 sets/4,6,4,4 reps/140kg.

140kg Video

One of my strongest bench workouts in quite some time. Although my weight is higher I'm very happy with my strength gains.

Snowdaddy

Squats

My Squats are feeling better but I'm still trying to feel comfortable with my form. The best squat I've ever had was at the 2016 IPF World Powerlifting Championships. My third attempt was 240kg and I totally smoked it. Both side judges gave me red lights. I have watched this video at lease a hundred times and the judges got the call wrong. It was a completely legal lift.

Now that I've vented It's time to post today's lifts.

Warm Up Matrix.

Squats - bar/8 reps, 2 sets/8 reps/70kg, 120kg/4 reps, 2 sets/1 rep/150kg, 150kg/2 reps, 160kg/1 rep, 160kg/2 reps, 2 sets/8 reps/70kg.

Next Squat day I'm going to set up squat stands so I can comfortably grasp the bar collar to collar the way I did at the Worlds. Feeling good and eager to put more weight on the bar.

Snowdaddy

Bench Press

What a great day of pressing!

Light Stretches.

Bench Press - 2 sets/12 reps/70kg, 120kg/6 reps, 6 sets/2 reps/155kg, 6 sets/6,7,7,8,6,7 reps/125kg

Band Assisted Pull Ups
Wide Grip - 6, 8, 8, 8 reps.
Narrow Grip - 8, 12, 8, 8 reps.

Feeling good. Trembling like a leaf right now and ready for some calories. FEED ME!!!

Snowdaddy

Deadlifts

I read a FB post from a friend of mine reference head position when deadlifting. He states that keeping your head back produces a correct body position and a faster pull. Something to try. All reps I focused on keeping my head pulled back.

Warm Up Matrix

Deadlifts - 70kg/12 reps, 120kg/6 reps, 170kg/6 reps, 220kg/1 rep, 250kg/1 rep, 2 sets/6 reps/170kg, 170kg/8 reps.

The heads up technique really works. After this many years my form changes. Strange.

Snowdaddy