Trying to Squat

That's right. Today I tried to Squat but I'm not feeling it. I feel very week and physically exhausted. I'm not tired. I'm fatigued. My lower half anyway.

Leg Swings and Stretching.

Squats - bar/12 reps, 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/3 reps, 315lbs/1 rep.

BLAH!!! Tapping out. It's cold outside. Only 9 degC today which doesn't help. Oh well, live to fight another day.

Snowdaddy.

New Training Split

I've been doing the Hepburn program for years now and I wanted to get out of my rut. I just kind of stumbled upon the following 3 week training routine.

Squat light
Bench light

Squat medium
Deadlift light

Squat heavy
Bench medium

Squat light
Deadlift medium

Squat medium
Bench heavy

Squat heavy
Deadlift heavy

Light days are 7 sets/6,7,8,9,10,11,12 reps.
Medium days are 6 sets/4 to 6 reps.
Heavy days are heavy singles.

I've changed from doing Bench twice a week to Squats twice a week.

Snowdaddy

Bench Press Light

Another glorious day off work. After my chores were done it was time for Bench Press.

Light Stretches and Shoulder Mobility.

Bench Press - 135lbs/12 reps, 225lbs/12 reps, 7 sets/6,7,8,9,10,11,12 reps/245lbs.

Laying Leg Scissors - 5 sets/20 reps.

Standing Barbell Press - 3 sets/12 reps/95lbs.

After Bench I went for a walk around the block. A great day of training. Here's what I was listening to today.

Snowdaddy

Squats and Walking

This morning I set up my squat stands in the driveway. Feeling good and ready for action.

Leg Swings and Stretching.

Squats - bar/12 reps, 135lbs/12 reps, 225lbs/8 reps, 315lbs/6 reps.

I thought of going for 8 reps but the back of my head started to hurt. An exertion headache is something that interferes with training quite frequently lately. After reading some web sites about exertion headaches I found they may be caused be caffeine. I will cut out my preworkout and see what happens.

I then put my toys away and decided to go for a walk. As the walk went on I got silly and because I felt good walked to Pembina hwy.

Walking - 12km/3hrs

Crazy... I was in pain the last km. Now everything is much better.

Snowdaddy

Squats and Deadlifts

Still maintaining my plan of Squatting twice in a 4 day split.

Squat / Bench / Squat / Deadlift... repeat.

Yesterday I had limited time but I still got under the bar.

Leg Swings and Stretching.

Squats - bar/12 reps, 135lbs/12 reps, 4 sets/6,8,10,16 reps/235lbs.

235lbs for 16 reps felt pretty good. I could have gone more but decided to dodge the headache and cut it off there. Oh ya, I also wore a Pirate Hat.

This evening the weather is wonderful. Time for some heavy Deadlifts.

Light Stretches.

Deadlifts - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps, 405lbs/1 rep, 3 sets/1 rep/495lbs.

The 495lbs singles were heavy but not overly taxing. Feeling good. I haven't talked much about my BW lately. I'm not loosing but I'm not gaining either. Still sitting at about 305lbs.

Snowdaddy

Medium Bench Press

Training was good today. I covered most points.

Light Stretches and Shoulder Mobility.

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 6 sets/4 reps/315lbs.

Standing Dumbbell Press - 30lbs/12 reps, 35lbs/12 reps?
Standing Barbell Press - 95lbs/12 reps, 115lbs/12 reps, 3 sets/6,10,6 reps/135lbs.

I feel my core Is really weak considering. Feeling good because I Just ate.

Snowdaddy

Heavy Squats

The way I've set up my training lately is to cycle between light / medium / heavy days. The light and medium days are all about volume but the weight varies. The heavy days are all about moving 1RM. Today was a heavy Squat day.

Leg Swings and Stretching.

Squats - bar/12 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 345lbs/2 reps, 365lbs/1 rep, 385lbs/1 rep, 405lbs/1 rep.

Not very strong but my form held true. For that I am happy. I also really need to work on my core strength. I believe that is one of my weakest points.

Snowdaddy

Deadlifts

A beautiful day today means I open the garage door as soon as I get home from work.

Light Stretches.

Over Hand Grip Deadlifts - 2 sets/12 reps/135lbs, 10 sets/6 reps/225lbs.

That's it, that's all. Really working the dynamic speed and grip. After Deadlifts I went for a walk/jog around the block. Feeling good.

Snowdaddy

Squats

Lovely warm day. Finished work at 1330hrs. Perfect conditions for spinning records and some garage training. More specifically, it's Metal Monday and it's time for Squats.

Leg Swings and Stretching.

Squats - bar/12 reps, 135lbs/12 reps, 6 sets/6,7,8,9,10,12 reps.

That's enough for me. Nice amount of volume.

Speaking of volume. Here is a sample of what I'm listening to. I think this will be a new aspect to my blog. Posting pics of what I'm listening to as I train. I hope you enjoy.

Snowdaddy

Bench Press

I have some time before work today. Life is pretty stressful right now. Most days I feel somewhat anxious. I  don't really like where I'm working right now but the bills have to be paid so I continue to go to work. I should be hearing back about another job I applied for shortly. This new position is much better paying and I will like it more. Of course this adds to my anxiety.

For now I continue to trudge along but use my weight training as therapy to keep my head on straight. Time for Bench Press.

Light Stretches and Shoulder Mobility.

Bench Press - 2 sets/12 reps/135lbs, 7 sets/6,7,8,9,10,11,12 reps/225lbs.

On every even numbered set performed the following.

OH Standing Dumbbell Press - 3 sets/12 reps/35lbs, 2 sets/12 reps/40lbs.

The added shoulder work feels great. Now all I have to do is incorporate Band Assisted Pull Ups again. I feel much better now and ready to go to work this afternoon.

Snowdaddy

Squats

Kind of a stressful day. I always feel better after training. Even better after Squats.

Light Stretches.

Squats - bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 7 sets/4,6,6,6,4,4,4 reps/315lbs, 225lbs/8 reps.

I feel better. I did Squats outside on the driveway in the sunshine. Very nice. Good volume today.

Snowdaddy

Bench Press Frustration

It's amazing how much 10lbs or even 5lbs can weigh.

Stretching and Shoulder Mobility.

Bench Press - 2 sets/12 reps/135lbs, 185lbs/12 reps, 225lbs/8 reps, 275lbs/6 reps, 315lbs/3 reps, 345lbs/2 reps, 2 sets/1 rep/365lbs, 375lbs/miss, 375lbs/miss, 365lbs/1 rep, 370lbs/miss.

WTF!!! 365lbs flew off my chest. I have no idea why 375lbs or even 370lbs wouldn't. Oh well, next time. I also followed through will shoulder work.

OH Standing Dumbbell Press - 40lbs/12 reps, 3 sets/12 reps/50lbs.

Everything feels great!

Snowdaddy

Fat Deadlifts

My energy levels were a bit low tonight so I decided to beat myself up with lost of sets and reps but not very heavy.

Light Stretches.

Deadlifts - 10 sets/12 reps/135lbs, 3 sets/6,6,8 reps/225lbs.

After this I took out my "fat bar". It has a 2 inch diameter and I assume would be great for grip work.

Fat bar Deadlifts - 95lbs/8 reps, 145lbs/8 reps, 215lbs/4 reps, 245lbs/1rep, 265lbs/1 rep.

I liked the variety this evening. Training my weakness lately has been fun. I'm sure it will pay off.

Snowdaddy

Quick Bench Press

I didn't have much time for training after work but I wanted to do something. I also wanted to add some OH Dumbbell Presses.

Rotator Cuff Exercises and Stretching.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 4 sets/1,1,4,4 reps/315lbs.

Standing OH Dumbbell Press - 30lbs/12 reps, 35lbs/12 reps, 2 sets/12 reps/40lbs.

I'm still suffering from the stress headache from yesterday. Not as bad but it's still there.

Snowdaddy

Cold Squats

It's 12 degC in the garage today but I really feel like doing Squats. Lots of sets and lots of reps should keep me warm right?

Leg Swings and Stretching.

Squats - 2 sets/12 reps/bar, 7 sets/6,7,8,9,10,11,24 reps/135lbs.

Nope, that's not a mistake. 24 reps for my last set. I could have done way more but I started to get a stress headache. Not a pleasant experience. Still, 24 reps at 135lbs had to be a personal best.

Snowdaddy

Walking and Body Weight

It's been a while since I was concerned about body weight and along with that walking to burn extra calories. Today I surprised myself by walking 6.2km. Last year at this time I wasn't walking that far and in accordance with this blog my weight was about 5lbs more. That said, this is a great place to start the year off. Furthermore I start a new job tomorrow. I'm looking forward to part two of my life. Relaxed work with a consistent schedule, training and great family life. It's gonna be sweet.

On a training note. I was watching a pod cast today regarding Bench Press and weaknesses. I learned that I need to add standing OH dumbbell presses. I can do that.

Snowdaddy

Bench Press

An uneventful day leading up to the start of my new job on Thursday found me driving to the Strength Club for some more lifting. This time Bench Press.

Shoulder Mobility and Light Stretches.

Bench Press - 2 sets/12 reps/70kg, 2 sets/8 reps/120kg, 2 sets/3 reps/150kg, 5 sets/1 rep/160kg, 165kg/1 rep.

I also did some extra rotator cuff exercises,  plate curls and extensions. Feeling good.

Snowdaddy

Training Blues

Actually my work has been causing me the blues so I quit. Yes, that's right. Today I quit my new job after only 3 weeks. You can guess how bad it is for me to resign this soon. My training lately sucks. Today I came into the Strength Club to wash away my blues with some Deadlifts. Now I feel much better.

Warm Up Matrix.

Deadlifts - 2 sets/8 reps/70kg, 120kg/6 reps, 170kg/1 rep, 3 sets/1 rep/230kg.

Chain Deadlifts - 170kg+10kg/3 reps, 170kg+20kg/3 reps, 170kg+30kg/3 reps, 170kg+40kg/3 reps.

Now I feel better. I am going to go home and eat.

Snowdaddy