The last day I did Bench Press my left elbow started to bother me a little. Trying to press today showed me it is still a problem. Time for more rest. So, I did some Band Assisted Pull Ups.
Band Assisted Pull Ups - alternate the following - WG 5 sets/8 reps, NG 5 sets/8 reps.
I'm happy with that.
Snowdaddy
A Top 40 Weightlifting Blog
Saturday, March 30, 2019
Friday, March 29, 2019
Deadlifts
I had some fun doing Deadlifts and playing with a large tire.
Warm Up Matrix
Deadlifts - 2 sets/8 reps/70kg, 120kg/3 seps, 3 sets/3 reps/170kg, 200kg/1 rep.
Tire Deadlifts - 3 sets/1 rep/200kg.
I really enjoyed flipping up the tire. My form really sucks so some more practice is in order.
Snowdaddy
Warm Up Matrix
Deadlifts - 2 sets/8 reps/70kg, 120kg/3 seps, 3 sets/3 reps/170kg, 200kg/1 rep.
Tire Deadlifts - 3 sets/1 rep/200kg.
I really enjoyed flipping up the tire. My form really sucks so some more practice is in order.
Snowdaddy
Tuesday, March 26, 2019
Bench Press
I worked last night and had a chance to sleep in a bit this morning. What better way to spend my day before going into work again tonight. Bench Press.
Stretching and Shoulder Mobility.
Bench Press - 2 sets/12 reps/70kg, 120kg/8 reps, 160kg/2 reps, 2 sets/1 rep/162.5kg, 3 sets/1 rep/167.5kg.
Speed Bench Press - 4 sets/6 reps/120kg.
Band Assisted Pull Ups - WG 4 sets/6 reps, NG 4 sets/8 reps.
Feeling centered again. Now it's time to eat.
Snowdaddy
Stretching and Shoulder Mobility.
Bench Press - 2 sets/12 reps/70kg, 120kg/8 reps, 160kg/2 reps, 2 sets/1 rep/162.5kg, 3 sets/1 rep/167.5kg.
Speed Bench Press - 4 sets/6 reps/120kg.
Band Assisted Pull Ups - WG 4 sets/6 reps, NG 4 sets/8 reps.
Feeling centered again. Now it's time to eat.
Snowdaddy
Sunday, March 24, 2019
Bench Press and Squats
On Friday I had a little bit of time before my mug out so I decided some quick Bench Press was in order.
Light Stretches and Shoulder Mobility.
Bench Press - 2 sets/12 reps/70kg, 120kg/8 reps, 3 sets/1 rep/160kg.
Band Assisted Pull Ups - 5 sets/6 reps.
Only about an hour then I went to my mug out party. Had a great time.
Today I went to the club for some Squats. They turned out a little better than I expected.
Warm Up Matrix
Squats - 2 sets/8 reps/70kg, 120kg/6 reps, 170kg/2 reps, 2 sets/1 rep/190kg, 190kg/2 reps.
Speed Squats - 4 sets/6 reps/70kg.
My youngest daughter was also trying out squats today. She did great!
Snowdaddy
Light Stretches and Shoulder Mobility.
Bench Press - 2 sets/12 reps/70kg, 120kg/8 reps, 3 sets/1 rep/160kg.
Band Assisted Pull Ups - 5 sets/6 reps.
Only about an hour then I went to my mug out party. Had a great time.
Today I went to the club for some Squats. They turned out a little better than I expected.
Warm Up Matrix
Squats - 2 sets/8 reps/70kg, 120kg/6 reps, 170kg/2 reps, 2 sets/1 rep/190kg, 190kg/2 reps.
Speed Squats - 4 sets/6 reps/70kg.
My youngest daughter was also trying out squats today. She did great!
Snowdaddy
Thursday, March 21, 2019
Deadlifts
Didn't really know what I wanted to do today but I knew I wanted to do Deadlifts. I love how days like this play out. They usually end up as difficult but fun workouts.
Warm Up Matrix
Deadlifts - 2 sets/12 reps/70kg, 120kg/6 reps.
Deadlifts on 2 minutes - 6 sets/3 reps/120kg, 6 sets/3 reps/140kg.
No belt today. I focused on speed for all the reps. Good amount of volume. 15, 560lbs.
Snowdaddy
Warm Up Matrix
Deadlifts - 2 sets/12 reps/70kg, 120kg/6 reps.
Deadlifts on 2 minutes - 6 sets/3 reps/120kg, 6 sets/3 reps/140kg.
No belt today. I focused on speed for all the reps. Good amount of volume. 15, 560lbs.
Snowdaddy
Wednesday, March 20, 2019
Catching Up
I haven't posted in a little while. Since my last post I've done Bench Press, Squats and Bench Press again.
Monday 18 March
Light Stretches
Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 225lbs/12 reps, 225lbs/16 reps.
I trained in the garage for the first time this season. It was only 0 deg C so I didn't spend much time in the garage.
Tuesday 19 March
Warm Up Matrix
Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/4 reps, 4 sets/1,2,1,2 reps 405lbs.
Speed Squats - 3 sets/6 reps/bar.
Speed Squats and Pause - 3 sets/6 reps/135lbs.
These speed squats and pause seem to help really well with my balance. Training tonight really helped my mood after a stressful day at work.
Wednesday 20 March
A really nice day weather wise so I got back out into the garage. There is was +5 degC.
Light Stretches
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps, 315lbs/3 reps, 315lbs/6 reps.
6 reps with 315lbs is the best I've done is well over a year. I love training in my home gym.
Snowdaddy
Monday 18 March
Light Stretches
Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 225lbs/12 reps, 225lbs/16 reps.
I trained in the garage for the first time this season. It was only 0 deg C so I didn't spend much time in the garage.
Tuesday 19 March
Warm Up Matrix
Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/4 reps, 4 sets/1,2,1,2 reps 405lbs.
Speed Squats - 3 sets/6 reps/bar.
Speed Squats and Pause - 3 sets/6 reps/135lbs.
These speed squats and pause seem to help really well with my balance. Training tonight really helped my mood after a stressful day at work.
Wednesday 20 March
A really nice day weather wise so I got back out into the garage. There is was +5 degC.
Light Stretches
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps, 315lbs/3 reps, 315lbs/6 reps.
6 reps with 315lbs is the best I've done is well over a year. I love training in my home gym.
Snowdaddy
Saturday, March 16, 2019
Deadlifts
Nice and easy but still pushing my limits a bit. I took my time but put some weight on the bar.
Warm Up Matrix
Deadlifts - 2 sets/8 reps/70kg, 120kg/6 reps, 170kg/3 reps, 220kg/1 rep, 220kg/3 reps, 220kg/1 rep, 190kg/6 reps.
Ab Sling Knee Ups - 3 sets/15 reps.
I didn't feel that strong today but I still pushed myself. I checked out previous blog entries and made sure I did just a little more.
Snowdaddy
Warm Up Matrix
Deadlifts - 2 sets/8 reps/70kg, 120kg/6 reps, 170kg/3 reps, 220kg/1 rep, 220kg/3 reps, 220kg/1 rep, 190kg/6 reps.
Ab Sling Knee Ups - 3 sets/15 reps.
I didn't feel that strong today but I still pushed myself. I checked out previous blog entries and made sure I did just a little more.
Snowdaddy
Thursday, March 14, 2019
Squats
Getting in a bonus squat workout this week and it feels good.
Warm Up Matrix
Squats - 70kg/8 reps, 120kg/6 reps, 4 sets/1 rep/180kg, 1 set/3 reps/180kg.
Speed Squats - 6 sets/5 reps/70kg.
Feeling stronger than last squat training day.
Snowdaddy
Warm Up Matrix
Squats - 70kg/8 reps, 120kg/6 reps, 4 sets/1 rep/180kg, 1 set/3 reps/180kg.
Speed Squats - 6 sets/5 reps/70kg.
Feeling stronger than last squat training day.
Snowdaddy
Wednesday, March 13, 2019
Bench Press
A casual training day spent mostly chatting with a friend. Still put in some good work.
Light Stretches.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 6 sets/3,4,5,4,5,5 reps/315lbs.
Fat Man Pull Ups - 6 sets/8 reps (no straps)
Alternate the following
Push Ups - 4 sets/12 reps.
Dumbbell Curls - 2 sets/12 reps/35lbs, 2 sets/12 reps/40lbs.
Bench is feeling strong. Repping today was the perfect choice.
Snowdaddy
Light Stretches.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 6 sets/3,4,5,4,5,5 reps/315lbs.
Fat Man Pull Ups - 6 sets/8 reps (no straps)
Alternate the following
Push Ups - 4 sets/12 reps.
Dumbbell Curls - 2 sets/12 reps/35lbs, 2 sets/12 reps/40lbs.
Bench is feeling strong. Repping today was the perfect choice.
Snowdaddy
Monday, March 11, 2019
Squats
With my new found logic of keep it simple stupid I got to work. Normal shoulder width grip and a medium stance I'm ready to put the volume in and get my Squat back.
Light Stretches.
Squats - 2 sets/12 reps/bar, 135lbs/6 reps, 225lbs/3 reps, 315lbs/3 reps, 6 sets/1 rep/385lbs, 1 set/3 reps/385lbs.
Speed Squats - 6 sets/5 reps/135lbs.
Balance is feeling better. The Speed Squats are helping with that. Feeling good.
Snowdaddy
Light Stretches.
Squats - 2 sets/12 reps/bar, 135lbs/6 reps, 225lbs/3 reps, 315lbs/3 reps, 6 sets/1 rep/385lbs, 1 set/3 reps/385lbs.
Speed Squats - 6 sets/5 reps/135lbs.
Balance is feeling better. The Speed Squats are helping with that. Feeling good.
Snowdaddy
Sunday, March 10, 2019
Bench Press
Last bench training wasn't very strong. Today made up for that.
Light Stretches and Mobility.
Bench Press - 2 sets/12 reps/70kg, 120kg/6 reps, 2 sets/1 rep/160kg, 170kg/1 rep, 172.5kg/1 rep, 3 sets/1 rep/170kg, 3 sets/6,8,12 reps/120kg.
Light Stretches and Mobility.
Bench Press - 2 sets/12 reps/70kg, 120kg/6 reps, 2 sets/1 rep/160kg, 170kg/1 rep, 172.5kg/1 rep, 3 sets/1 rep/170kg, 3 sets/6,8,12 reps/120kg.
The 172.5kg is a current PB. I concentrated on a longer pause on the following 170kg singles. Getting stronger.
Snowdaddy
Friday, March 08, 2019
Deadlifts
Nothing fancy after work tonight. I just wanted to pull.
No warm up.
Deadlifts - 2 sets/12, 6 reps/70kg, 120kg/3 reps, 170kg/1 rep, 200kg/1,2,1,1,1,6,1,1 reps.
That's it, that's all. Everything felt very good. I was able to pull dynamically.
Snowdaddy
No warm up.
Deadlifts - 2 sets/12, 6 reps/70kg, 120kg/3 reps, 170kg/1 rep, 200kg/1,2,1,1,1,6,1,1 reps.
That's it, that's all. Everything felt very good. I was able to pull dynamically.
Snowdaddy
Tuesday, March 05, 2019
Bench Press and Squats
Yesterday I stayed after work and did some Bench Press. Not my best pressing but I still got a good workout.
Light Stretches and Mobility.
Bench Press - 2 sets/12 reps/70kg, 120kg/8 reps, 150kg/3 reps, 3 sets/1 rep/160kg, 3 sets/1 rep/165kg.
I was trying to focus on pausing more and keeping tight all the way down to my chest. That said, everything went well.
I also did,
Alternating WG/NG Band Assisted Pull Ups - 10 sets/6 reps.
Today I was back to the strength club where I enjoyed some Squats.
Light Stretches.
Squats - 2 sets/12 reps/bar, 70kg/6 reps, 120kg/3 reps, 6 sets/1 rep/170kg.
Speed Squats - 6 sets/4 reps/70kg.
Still playing with my form. Tonight I found a regular grip and a medium stance worked best. Stop over thinking the lift and go back to basics. I like the speed squats. They help me focus on balance and drive out of the hole.
Snowdaddy
Light Stretches and Mobility.
Bench Press - 2 sets/12 reps/70kg, 120kg/8 reps, 150kg/3 reps, 3 sets/1 rep/160kg, 3 sets/1 rep/165kg.
I was trying to focus on pausing more and keeping tight all the way down to my chest. That said, everything went well.
I also did,
Alternating WG/NG Band Assisted Pull Ups - 10 sets/6 reps.
Today I was back to the strength club where I enjoyed some Squats.
Light Stretches.
Squats - 2 sets/12 reps/bar, 70kg/6 reps, 120kg/3 reps, 6 sets/1 rep/170kg.
Speed Squats - 6 sets/4 reps/70kg.
Still playing with my form. Tonight I found a regular grip and a medium stance worked best. Stop over thinking the lift and go back to basics. I like the speed squats. They help me focus on balance and drive out of the hole.
Snowdaddy
Friday, March 01, 2019
Squats
Finished work a little early today and spent that free time in the Strength Club.
Warm Up Matrix.
Squats - bar/12 reps, 70kg/6 reps, 120kg/6 reps, 5 sets/ 4,3,4,4,5 reps/150kg.
Speed Squats - 6 sets/4 reps/70kg.
I'm still trying to get comfortable with Squats. Still playing with grip wide, head position and foot width. Everything was a little more fluid. The speed squats seemed to help a bit.
Snowdaddy
Warm Up Matrix.
Squats - bar/12 reps, 70kg/6 reps, 120kg/6 reps, 5 sets/ 4,3,4,4,5 reps/150kg.
Speed Squats - 6 sets/4 reps/70kg.
I'm still trying to get comfortable with Squats. Still playing with grip wide, head position and foot width. Everything was a little more fluid. The speed squats seemed to help a bit.
Snowdaddy
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