Volume Squats

 Not heavy. Focused on form, mobility and lots of reps. Still working on unilateral squats with Bulgarian Split Squats. 

Leg Swings and Dynamic Stretches.

Bulgarian Split Squats - 5 sets/12 reps per side/4th set with 10lbs plate.

Goblet Paused Squats - 5 sets/12 reps/35lbs. Last sets was with a mico band.

A little more work than last volume squat day. Even better, these exercises were performed with much better control and form.

Snowdaddy 

Core Work

Most mornings before work I do bummers and some light stretching. Now that I'm not working anymore I will incorporate bummers into my core training. I find it's been important in good back health. Working the entire core and mobility has really helped my lower back get better.

Inclined Bummers - 3 sets/40 reps.

Ab Sling Knee Ups - 3 sets/20 reps.

Rotator Laterals - 3 sets/20 reps/10lbs.

A little light training on an extremely slow day.

Snowdaddy 

Volume Bench Press (NG)

I watched a video from Elitefts regarding Bench Press hacks. Necessary support work to help increase the Bench Press. Today I decided to try some Narrow Grip Bench Press. As per their direction, NG Bench is done with hands at the edge of where the knurling starts. Very narrow compared to what I have always done. This exercise did however point out some weaknesses. Front debts and triceps for a start.

Light Stretches. 

NG Bench Press - 2 sets/12 reps/135lbs, 225lbs/6 reps, 5 sets/6,6,8,10,12 reps/185lbs.

I also tried a ball press for six reps which was incredibly difficult.

I'm going to keep hitting NG on volume days.

Snowdaddy 

Max Effort Deadlifts

Not too bad today but I was hoping for a little bit more. I know my back has just started to feel better but I wanted to push my pull.

Light Stretches.

Deadlifts - 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep.

405lbs went up incredibly easy. I wasn't wearing a belt.

Deadlifts (with belt) - 455lbs/1 rep, 495lbs/1 rep.

495lbs was quick and easy. No sticking point. After that I missed 565lbs, 550lbs and 550lbs again after a longer rest. I'm sure 550lbs would have went if I would have tried it first. Oh well. It's been some time since pulling these weights. I'm sure the failed attempts will still count for something. Back still feels good.

Bent Over Dumbbell Rows - 2 sets/12 reps/30lbs, 35lbs/12 reps, 2 sets/12 reps/45lbs. (lbs per side).

Snowdaddy 

Max Effort Squats

Still getting my lower back into some sort of strong condition. Not too bad today. I wanted to go more but thought better to save it. Come at it gradually.

Leg Swings and Stretches.

Squats - 2 sets/10 reps/bar, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs/2 reps, 405lbs/1 rep, 410lbs/1 rep, 225lbs/10 reps.

I feel good and getting more solid with every workout.

Snowdaddy 

Max Effort Bench

The single rep max wasn't there today. I wasn't expecting it to be. I did however, work many heavy singles to destroy my weak ass attempts.

Light Stretches. 

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/2 reps, 6 singles/365,375,365,365,365,365lbs.

Push Ups - 3 sets/20 reps.

It's warm today but not really warm. With a slight breeze it's a perfect day for training. 

Hyper Tire Deadlifts

A perfect day for gardening in the morning. Then there was a little rain which cooled things down a little. Perfect evening for Deadlifts.

Lots of Stretches and Mobility.

Tire Deadlifts - 2 sets/12 reps/155lbs, 235lbs/8 reps, 3 sets/6,8,10 reps/325lbs.

Sledgehammer Work - 3 sets/10,15,20 reps per side/17lbs.

I was very cautious starting out but everything came together as the reps kept going. 

Snowdaddy 

Hyper Squats

 My first real training day with weight for volume on my back. The hardest part of getting back into squats is developing the callus that runs across my back where the bar sits. OUCH!!!

Leg Swings and Dynamic Stretches. 

Squats - 2 sets/10 reps/bar, 2 sets/8 reps/135lbs, 225lbs/6 sets, 3 sets/6 reps/315lbs, 3 sets/6,6,10 reps/225lbs.

My back started to feel a little fatigued so I stopped at three sets with 315lbs. Gonna be sore in a couple days.

Snowdaddy 

Hyper Bench Press

The weather is great in the garage. Warm but not hot with a slight breeze. I love days like this for training. 

Rotator Laterals - 2 sets/20 reps/10lbs.

Full Body Stretches.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 6 sets/6,6,6,6,5,6 reps/315lbs.

The video is of my last set.

Dumbbell Hammer Curls - 5 sets/16 reps/30lbs.

OH Plate Ext - 3 sets/20 reps/45lbs.

Amazing pump right now. Upper body and arms feel thick and full. Now is an excellent time to fill my face.

Snowdaddy 

Volume Deadlifts

Back is still feeling good. Now it's time to slowly get it back to strength conditioning. Not heavy at all. The focus was solely on good form and lots of reps.

Light Stretches. 

Deadlifts - 2 sets/8 reps/135lbs, 4 sets/12 reps/225lbs.

No belt, no straps, no chalk. I'm really pleased with my form. All reps were dynamic. I'm excited that there will be more to come.

Snowdaddy 

Volume Squats

I guess a more accurate title would be Volume Lower Body. A total of 180 reps.

Light Stretches. 

Bulgarian Split Squats - 5 sets/12 reps per leg.

Goblet Paused Squats - 5 sets/12 reps/35lbs.

All the reps were dynamic and well controlled. My legs are PUMPED! I love it

Snowdaddy 

Volume Bench Press

Got started a little later but still had a great workout. 

Rotator Laterals - 2 sets/20 reps/10lbs.

Stretches.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 4 sets/12 reps/245lbs, 255lbs/12 reps, 275lbs/12 reps.

Hammer Curls - 3 sets/12,14,16 reps/25lbs.

OH Plate Ext - 2 sets/20 reps/45lbs.

Very pleased with the volume today. Over 20k lbs. Good pump. I ate before training. Time for a protein drink and off to bed. I'm sure I'll feel great tomorrow. 

Snowdaddy 

Deadlifts... finally

My back is feeling better. Yesterday I had some time after work and I had a really cool idea. No socks and no shoes. Tire Deadlifts in the grass. Something to try again for sure.

Leg Swings and Stretches. 

Deadlifts - 2 sets/12 reps/155lbs, 235lbs/6 reps, 325lbs/4 reps, 415lbs/2 reps, 505lbs/1 rep, 235lbs/8 reps.

I'm pleased with these numbers. These best part of all is my back feels 95%.

Snowdaddy

Squats

As per my previous direction I am going back to work. Today my goal was to Squat 405lbs.

Leg Swings and Stretches. 

Squats - 2 sets/8 reps/bar, 2 sets/8 reps/135lbs, 225lbs/6 reps, 315lbs/4 reps, 2 sets/1 rep/405lbs, 225lbs/8 reps.

Ab Sling Knee Ups - 5 sets/12 reps.

I wore neoprene shorts as an extra little bit of support. Everything went well. Now to see how I feel tomorrow. 

Snowdaddy 

Bench Press

Testing my 1RM today. Everything went according to plan. 

Rotator Laterals - 10lbs/20 reps.

Stretches and Mobility. 

Bench Press - 2 sets/12 reps/135lbs, 225lbs/6 reps, 315lbs/3 reps, 365lbs/1 rep, 385lbs/1 rep.

Alternate the following.

Push Ups - 3 sets/12, 16, 20 reps.

Plate Curls - 3 sets/12 reps/45lbs.

OH Plate Ext - 3 sets/20 reps/45lbs.

385lbs is really good. Glad to be back to decent Bench Press numbers.

Snowdaddy 

Lower Back Rehab

My mind and body link is and always has been in conflict. For over a month my lower back has been bothering me. I thought that I may have bulged a disk again. Since the injury, I'm assuming it happened 31 May 2020, I have been focused on mobility and support exercises. This week my back has been feeling better but I have still been subconsciously cautious about my movements. Today was a "Shit or get off the pot" sorta day. Time to see if I am really still broken or is my mind / body connection all screwed up. 

Light Stretches.

Deadlifts - 2 sets/12 reps/bar, 4 sets/6 reps/135lbs.

Farmers Walk - 110lbs per hand/100,300,100,200,100,100ft.

No belt and no straps. My mits sting a bit but my back is no worse for wear. Time to eat. I'll see how I feel tomorrow.

Snowdaddy 

Squatopotoamus

My back is feeling much more normal. However, my squat power has long gone. Slow and steady back into it.

Leg Swings and Stretches.

Foam Rolling.

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

Bulgarian Split Squats - 4 sets/12 reps.

Gonna be tough walking around tomorrow. It was worth it. 

Snowdaddy 

Bench Press

I'm slow to post. Saturday after work I did some pressing. 

Light Stretches. 

Rotator Laterals - 2 sets/20 reps/10lbs.

Band Presses and Pull Aparts.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 315lbs/6 reps, 4 sets/4,4,5,4 reps/330lbs.

OH Plate Ext - 3 sets/20 reps/45lbs.

Plate Curls - 3 sets/12 reps/45lbs.

Very good if I do say so myself.