New Program

My motivation sucks and I don't feel like working through tones of volume. I want to lift but then I am enjoying the freedom of not forcing myself to lift. I searched back through past training programs and I wanting to try the classic conjugate program. Tonight at the 17 Wing base gym I tried max effort Squats and Deadlift.

Leg Swings and Stretching.

Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/2 reps, 405lbs/1 rep, 405lbs/1 rep, 405lbs/1 rep.

Deadlifts - 225lbs/6 reps, 405lbs/1 rep, 2 sets/1 rep/505lbs.

I forgot how greasy the base gym is. Everything had a greasy film on it. Yuck.

I'm getting back in the gym instead of training at home. Winter is coming and it's getting cold in my home gym. I finish work at 1330hrs so I can get some training in and get back home at the same time my family gets home.

Snowdaddy

Bench Press

Got home from work and got on the bench for some presses.

Light Stretches and Shoulder Mobility.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 5 sets/5,3,3,4,4 reps/315lbs.

Band Assisted Pull Ups - 6 sets/8 reps.

Not bad. Keeping active.

Snowdaddy

Squats

Keeping things light with lots of volume. Working on form.

Leg Swings and Stretching.

Squats - 3 sets/12 reps/bar, 7 sets/12 reps/145lbs.

Ab Sling Knee Ups - 3 sets/20 reps.

Feeling alright. Not very strong but alright.

Snowdaddy

Ab Sling

After work yesterday I watched a movie and worked my core.

Ab Sling Knee Ups - 6sets/12,12,12,12,16,20 reps.

Today my core feels really good. Yesterday was also International Talk Like A Pirate Day. So I had to represent.

Snowdaddy

Bench Press

Bench is always easy to get motivated for. I think it's because it takes the least effort. Ha!

Light Stretches and Shoulder Mobility.

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 5 sets/6,8,8,10,12 reps/245lbs.

I didn't have much time but that was enough.

Snowdaddy

Squats

Motivation is still crap. Last night my feet really bothered me and I couldn't sleep. I called in sick this morning. Still I wanted to work my form. Nothing heavy. My form was alright. Working on keeping the plates from spinning.

Leg Swings and Stretching.

Squats - 2 sets/12 reps/bar, 7 sets/12 reps/135lbs.

Ab Sling Knee Ups - 3 sets/12,12,16 reps.

Not bad. Now to incorporate that form into heavier weights.

Snowdaddy

Push / Pull

My motivation is crap but I still want to train. Does that make sense. To me it does. Training today consisted of Push Ups and Pull Ups.

Alternate the following,

Push Ups - 6 sets/10,10,10,12,12,20 reps.
Band Assisted Pull Ups - 6 sets/8,8,8,10,10,10 reps.

Felt pretty good.

Snowdaddy

Squats

On Monday my Squats were crap. I don't know why but they were horrible. Today I felt better and although not anywhere near my best it was still ok.

Leg Swings and Stretching.

Squats - 3 sets/6 reps/bar, 3 sets/6 reps/135lbs, 2 sets/3 reps/225lbs, 2 sets/2,1 reps/315lbs, 3 sets/1,1,2 reps/405lbs, 225lbs/6 reps.

The two reps of 405lbs was gross. First rep I was too far back on my heals. Second rep I was too far forward.

Ab Sling Knee Ups - 3 sets/12,16,20 reps.

Now I feel better.

Snowdaddy

Bench Press

I find it very easy to get motivated for Bench Press. Why not? It's done laying down. Today I did Bench Press.

Light Stretches.

Bench Press - 2sets/12 reps/135lbs, 2sets/6 reps/225lbs, 6 sets/3 reps/315lbs.

OH Plate Ext - 2sets/12 reps/45lbs.

I moved some weight.

Snowdaddy

Empty Tank

I'm sorry but my motivation is next to nothing. Or rather, my motivation to lift. I am really focused on my diet lately and wanting to get back into ketosis. High fat, low carbs hasn't changed but I would like to get my calories consumed back on track.

I tried to Squat yesterday and they felt horrible. I did 2 sets of 8 with 135lbs and 2 sets at 225lbs, one sets of 8 and one set of 3. I got to three and said screw this.

Life is good right now and I am happy overall. I guess you can't be happy with everything all the time. Something have to take a back seat. Anyway, I gotta go to work.

Snowdaddy

Deadlifts

Nice light Deadlifts to work on grip and form. All sets were done without a belt and using an overhand grip.

Deadlifts - 6 sets/6 reps/225lbs.

Band Assisted Pull Ups - 6 sets/8 reps.

I moved the band down two holes on my rack. My the pull up weight at the bottom is 195lbs and around 275lbs at the top. Good pump!

Snowdaddy

Bench Press

Still enjoying some reset time. Nothing heavy on the bench today. Working the pause and dynamic press.

Shoulder Mobility and Light Stretches.

Bench Press - 2 sets/8 reps/135lbs, 8 sets/6 reps/225lbs.

That's it and that's all.

Snowdaddy

Starting Over

I had some pretty good numbers in August. My motivation lately has been crap. Today is my first day back training in well over a week. With a good break like that It's time to reconstruct my lifts.
I squat very wide usually. Today I worked on bringing in my stance and pointing my toes more forward. Mobility is the problem and it's going to take some work. Reason for bringing my stance in, it's more effective. It allows for more force to be generated and its easier on the hips when squatting deep for competition.

Leg Swings and Stretching.

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

Ab Sling Knee Ups - 6 sets/10 reps.

Easy-peasy. Nothing difficult. Working mobility and form.

Snowdaddy