Hypertrophic Bench Press

Today didn't go quite the way I wanted. Most training days don't go the way I want. Either they go better or worse varying in magnitude. Today I just felt flat. No real drive.

Lots of Stretches and Shoulder Mobility.

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

Seated Bent Over Laterals - 3 sets/12 reps/10lbs.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 6 sets/6,4,4,3,3,4 reps/315lbs.

Alternate the following 

OH Plate Ext - 3 sets/16 reps/45lbs.

Plate Front Raises - 3 sets/8,12,12 reps/45lbs.

Dumbbell Rows - 3 sets/12 reps/35lbs.

A really good workout nonetheless but not very strong. Next time. 

I also spent some time refurbishing two of my really rusty 45lbs plates. Here's how they turned out.

Wire brush to remove the rust and dirt. Wipe down with vinegar. Spray paint with a rust inhibiting paint. I used Rust-Oleum Royal Blue gloss. I think it turned out pretty good. Now for the rest of my plates.

Snowdaddy 

Hypertrophic Squats

These are always tought. Since my back problems every workout gets better and better. Today I also used some Nose Torque. Worked well to wake up this old man.

Leg Swings and Dynamic Stretches.

Squats - (no belt) 2 sets/8 reps/135lbs, 225lbs/8 reps, 315lbs/6 reps, (belt) 5 sets/6 reps/315lbs.

These all felt pretty good. Plenty of depth. All my regular aches are pains didn't show up today. Thank you to my friend Krista for the Zone smelling salts. They really did the job 

#zonesmellingsalts

Snowdaddy 

Volume Tire Deadlifts 100 Reps!!!

Back is still feeling good. The weather is mild. Time to open the garage door and pull.

Light Stretches.

Tire Deadlifts - 9 sets/6,8,12,12,12,16,12,12,10 reps/235lbs.

I feel GREAT! I'm sure this is the most reps I've ever done for Deadlifts. I'm stiff and sore where I should be. My posterior is gonna feel yucky tomorrow or the next day. For now I'm enjoying the back pump.

Snowdaddy 

Volume Squats

Still not adding any weight to Bulgarian Split Squats but that's not the point is it. These are a great unilateral lower body training movement. My mobility and overall comfort with these has improved lots.

Light Stretches and Leg Swings.

Bulgarian Split Squats - 6 sets/12 reps per leg.

I'm still using the bar for stability. Today I pushed the bench, my back, foot further back to make the movement more of a "split" movement. This really works well. My legs are thoroughly pumped.

After this I goofed around with some OH Squats with a broom handle. More of a mobility and core movement than a muscle builder. A fun way to finish off.

Snowdaddy 

ME Deadlifts

Today came together beautifully. Wonderful weather, International Talk Like A Pirate Day, ME Deadlifts and Deadlifts For Dreams all at once. Last year I judged at this great charity event. With the Covid pandemic a typical competition isn't practical. Lifting at home and sending in the attempts is a much safer option. 

Leg Swings and Stretches.

Deadlifts - 2 sets/6 reps/225lbs, 315lbs/3 reps, 405lbs/1 rep.

This was the end of my warm up. All comfortable and easy lifts.

First Attempt - 505lbs.

Very Comfortable. Ready for more.

Second Attempt - 530lbs.

I wanted this number as it would be the Manitoba Provincial record. Still ready for more. 

Third Attempt - 550lbs.

A solid third attempt. That was my max for today. I had nothing left. Since my back problems I haven't pulled this much. Feels good to be this strong again. 

Snowdaddy 

Volume NG Bench

Monday and Tuesday this week I spent the entire day cleaning up garbage around work and clearing out overgrown brush from the gardens. Lots of steps and lots of bending. I was spent. Yesterday my wife was working from home so I spent the day bothering her.  Today there is no excuse. Time to get the work done.

Stretches and Shoulder Mobility.

NG Bench Press - 3 sets/12 reps/135lbs, 6 sets/8 reps/225lbs.

Seated Bent Over Dumbbell Laterals - 3 sets/12 reps/10lbs, 3 sets/12 reps/15lbs.

The weather is getting cooler. Last night we had frost. I think it's starting to affect me as I'm feeling tired. Not for any real reason. 

Snowdaddy 

Max Effort Bench Press and Squats

I missed posting the other day. Both bench and squats went really well.

09 Sept 2020

Max Effort Bench Press 

Light Stretches and Shoulder Mobility.

Rotator Laterals and Band Work.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/3 reps, 365lbs/1 rep, 365lbs/1 rep, 3 sets/1 rep/375lbs, 365lbs/2 reps.

Push Ups - 3 sets/20 reps.

I find Bench Press takes a while to warm up my CNS. I usually get stronger several working sets in.

11 Sept 2020

Max Effort Squats

Leg Swings and Dynamic Stretches.

Squats (no belt) - 2 sets/10 reps/bar, 2 sets/8 reps/135lbs, 225lbs/8 reps, 315lbs/4 reps.

Squats (belt) - 365lbs/3 reps, 405lbs/2 reps, 425lbs/1 rep, 405lbs/1 rep.

Squats (no belt) - 225lbs/10 reps.

Much better than last ME Squat training all the way around. Next heavy day I think I'll keep to 405lbs and focus on form, control and dynamics. 

Snowdaddy 

Hyper Squats and Deadlifts

I guess I forgot to post my squat training the other day. Oops.

5 Sept 2020

Hyper Squats

Lots of Dynamic Stretches.

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

I had a stress induced headache after the 315lbs for ten. Stopping there seemed to be the right idea. I wore my team Canada singlet which seemed to inspire me. 

7 sept 2020

Hyper Deadlifts

Dynamic Stretches. 

Deadlifts - 2 sets/6,8 reps/225lbs, 4 sets/6,8,10,6 reps/315lbs.

No belt and no straps. Feeling good and feeling strong (ish)

Snowdaddy 

Hyper Bench Press

Slept like crap last night. I wanted to train but I know it wasn't going to be great. These days will happen and it's important to remember that. 

Shoulder Mobility and Stretches.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/6 reps/315lbs, 2 sets/3 reps/325lbs.

Alternate the following with no rest between sets.

Plate Curls - 3 sets/16 reps/45lbs.

OH Plate Ext - 3 sets/16 reps/45lbs

Not the workout I was planning but still alright.

Snowdaddy 

Volume/Birthday Deadlifts

I looked back over my blog entries and noticed that I haven't done a Birthday challenge in several years. My training schedule shows Volume Deadlifts today. Let's start the fun and games.

Light Stretches.

Suitcase Deadlift - 120lbs/4 reps, 120lbs/20 reps, 250lbs/1 rep, 215lbs/2 reps, 150lbs/16 reps.

Still getting better after my back injury. This was fun and quite challenging. Happy Birthday to me. 

Snowdaddy