Bench Press

Nothing fancy. Just keeping active. Busy Halloween evening I gotta put the work in quick.

Light Stretches.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/6,8 reps/225lbs, 4 sets/6 reps/245lbs.

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

That's it and that's all.

Snowdaddy

Squats

Yesterday I was feeling good and wanted to move some weight. I did that but my training didn't end well.

Leg Swings and Stretching.

Squats - 2 sets/12 reps/bar, 2 sets/8 reps/135lbs, 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep, 405lbs/miss.

It was an epic miss with 405lbs. My left adductor muscle snapped again. In some aspects it really sucks getting old. Time to take a break from Squats. I can fortunately train my other movements. Band Assisted Pull Ups, Bench Press, Ab Sling Knee Ups.

Snowdaddy

Band Assisted Pull Ups

These Pull Ups as simple to do but very effective. I love them!

WG Pull Ups - 4 sets/8,10,10,10 reps.
NG Chin Ups - 4 sets/10,10,10,12 reps.

Bent Over Barbell Rows - 3 sets/8,10,12 reps/135lbs.

Adding the Barbell Rows felt great! My back is really pumped.

Snowdaddy

Paused Squats

I really like how these feel lately. Not very difficult but they focus on form, dynamic drive out of the hole, flexibility and mobility. Love it!

Leg Swings and Stretching.

Paused Squats - 3 sets/8 reps/bar, 8 sets/6 reps/135lbs.

Simple but I didn't start putting everything together until the 4th set at 135lbs. Obviously I need to continue with these. Also, I am getting a great pump.

Snowdaddy

Bench Press

In the rotation of training I thought I would do Bench Press tonight after work. It went well.

Light Stretches.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/4 reps, 345lbs/2 reps, 2 sets/1 rep/365lbs.

Narrow Grip Bench Press - 2 sets/6 reps/225lbs.

OH Plate Ext - 4 sets/12 reps.

Felt good. The Band Assisted Pull Ups are helping my Bench Press.

Snowdaddy

Band Assisted Pull Ups

My goal today was to do 80 Band Assisted Pull Ups.

Light Stretches.

Band Assisted Pull Ups (grey band) - 4 sets/8 reps (wide overhand grip), 4 sets/10 reps (narrow underhand grip), 8 reps (very wide overhand grip).

A little cold in the garage. With the help of my space heaters I got er' done.

Snowdaddy

Squats

Raining and chilly today. After putting on the heaters I was good to go.

Leg Swings and Stretching.

Squats - 2 sets/12 reps/bar, 2 sets/12 reps/135lbs, 7 sets/6 reps/225lbs.

My right hip joint feels tight but doesn't seem to bother my squat. The rest of me is feeling great.

Snowdaddy

Bench Press

Nicer day today so it wasn't that cold in the garage. Time for some Bench Press.

Light Stretches and Shoulder Mobility.

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

Titan RAM Bench Press - 2 sets/6,8 reps/315lbs.

Everything felt good.

Snowdaddy

Squats

I wanted to move some weight after work today.  I did and it felt good. My inner idiot wanted to go crazy. I told him to shut up.

Light Stretches.

Squats - bar/12 reps, 135lbs/6 reps, 225lbs/4 sets, 315lbs/3 reps, 405lbs/1 reps, 2 sets/3 reps/225lbs.

405lbs felt like a double or triple but I haven't lifted heavy lately so it didn't make any sense. I'm happy with my effort.

Snowdaddy

BA Pull Ups

Doing a little something to keep active.

BA Pull Ups - 3 sets/8 reps, 3 sets/10 reps

A mix of over hand and under hand Pull Ups. I've been using the grey, medium band for a while now instead of the black heavy band. The pull ups are an easy exercise offering a great grip, forearm, biceps and back workout

Snowdaddy

Paused Squats

It's chilly in the garage today. Not cold but chilly. I put on the space heaters and it was much better. Working on form and mobility.

Light Stretches.

Paused Squats - 6 sets/6 reps/bar, 6 sets/6 reps/135lbs.

Ab Sling Knee Ups (obliques) - 4 sets/20 reps.

Good day to train. Good for my body. Better for my mind.

Snowdaddy

Bench Press and Pull Ups

Multi tasking with training and Thanksgiving Dinner.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 315lbs/6, 2, 1 reps.

Band Assisted Pull Ups (grey) - 3 sets/8 reps, 3 sets/10 reps.

I am thankful for so much. I am a very fortunate fellow.

Snowdaddy

Some Squats

Nothing difficult. Just keeping some remnants of mobility and form. It's cold in the garage +5 degC.

Leg Swings and Stretching.

Squats - 3 sets/10 reps/bar, 6 sets/10 reps/135lbs.

That's it and that's all.

Snowdaddy

Big Changes

2019 seems to be the year of dramatic change for me. I retired from the Military after a 22 year career. I started a new job shortly there after with much less stress. Yesterday I resigned from my roll with the 17 Wing Strength Club.

I am separating myself from stressful situations and stressful people. I will leave it at that. Just understand that I am no longer associated with the club that I founded back in 2005. To quote a friend of mine. All good things must come to an end. I will remember all the good times and move on.

Today the weather sucks. I bought a parabolic heater for my garage. Eventhough it's damp, cold and windy outside the temperature in the garage is about +10 degC. No serious training today but still some good and much needed training.

Ab Sling Knee Ups - 4 sets/25 reps.
Band Assisted Pull Ups - 3 sets/8 reps, 3 sets/10 reps.

I used a lighter band (grey) to assist the Pull Ups. That said my Pull Ups are getting stronger.

Snowdaddy

5X5 Routine.

Not saying I will start this routine but I will post it just incase.

Monday
- Barbell Squat
- Bench Press
- Bent Over Rows

Wednesday
- Front Squat
- Standing Military Press
- Deadlifts

Friday
- Barbell Squat
- Bench Press
- Bent Over Rows

All exercises at 5 sets and 5 reps. I prefer simple training routines and this fits the bill.

Snowdaddy

Dynamic Bench Press

On track with today's training. Felt good. Felt strong.

Light Stretches and Shoulder Mobility.

Bench Press (all weights include doubled monster mini bands ~120lbs at lock out) - bar/6 reps, 60kg/4 reps, 8 sets/4 reps/90kg.

Band Assisted Pull Ups - 6 sets/6 reps.

Lock outs on working sets were around 319lbs. The Pull Ups were a bit tougher with the band set lower than usual. Fun training.

Snowdaddy

Dynamic Squats

I'm all over the map this afternoon. I was supposed to keep it simple and perform 6 sets of band box squats. I was silly and brought my squat suit. Duh.

Leg Swings and Stretching.

Squats - 2 sets/6 reps/bar+medium band (mb). 80kg+mb/6 reps, 130kg+mb/3 reps.

At this point I put on my suit.

Squats (suit) - 180kg+mb/2 reps, 180kg/3 reps, 210kg/2 reps, 230kg/1 rep.

230kg was ugly. Enough messing around time to get back on track.

Box Squats - 6 sets/3 reps/80kg+mb.

Much better.

I also tried a few pull ups. They seem to be getting easier.

All in all a really good workout.

Snowdaddy

ME Bench Press

It's going to take a while to tweak my new program. I want to maintain mobility without putting in tonnes of volume. I don't really care about quick gains. I just want to maintain.

Light Stretches and Shoulder Mobility.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/4 reps, 335lbs/1,2,1 reps, 345lbs/1,1,1 reps.

Band Assisted Pull Ups - 6 sets/6,6,8,6,6,6 reps.

Not very strong but my form is pretty good. Band assistance was light today. Pull Ups are getting easier.

Snowdaddy