ME Bench Press

Well, my Bench is still lacking. This is nothing new for me. In the past my Bench has always gone up then dropped off for no apparent reason. Traditionally I have shrugged this funk by beating myself up with weights I can press. Exactly what I did today.

Stretches and Rotator Laterals.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps, 315lbs/4 reps, 7 sets/1,1,1,2,2,1,1 reps/345lbs.

Shorter rest between sets because the garage is cold. These felt ok. Heavy, but ok. Oh ya, I wore a clown wig to keep my head warm today. Just because. 

Snowdaddy 

Unilateral Lower Body

Still learning, trying new exercises and realizing that I'm a big baby. These different exercises make me feel great and I love doing them. However, it's difficult being a 500lbs+ Deadlifter forced to work just bodyweight in some exercises.

Alternate the following exercises.

Step Ups - 6 sets, 12 reps left / 12 reps right, BW

Single Leg Deadlifts - 6 sets, 12 reps left / 12 reps right, BW / 10lbs / 15lbs.

The step ups are getting easier and I can focus on what muscles are used. The SLDL were difficult. Balance is the major issue. More practice and I'll get better.

Snowdaddy 

ME Squats

No plans to train today. I was bored and this seemed like the cool thing to do. The garage is cold so I used my new propane heater and everything got much warmer. 

Leg Swings and Stretches

Squats (no knee sleeves today) - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep, 415lbs/1 rep, 415lbs/1 rep.

After the heavier stuff I finished off with some reps to get the blood flowing. 

Plate Behind Head Squats - 3 sets/8 reps/45lbs.

Plate At Chest Squats - 3 sets/8 reps/45lbs.

Feels good. Just gotta get the CNS on board.

Snowdaddy

Hypertrophic Tire Deadlifts

It's getting colder but I'm getting stronger and really want/need to train. The Covid is playing chaos with commercial gyms. My only other option is to train at home in my freezing cold garage gym. I bought a new propane heater that should do the trick. Today I didn't use it. Taking shorter rest between sets kept me warm.

Light Stretches. 

Tire Deadlifts - 165lbs/12 reps, 235lbs/8 reps, 5 sets/6,6,10,10,10 reps/345lbs.

No belt but I did use straps on the three 10 rep sets. Like I said, shorter rest between sets kept we warm. I rested long enough to catch my breath then it was go again. Short and sweet. Perfect for cold days.

Snowdaddy 

Hypertrophic Bench Press

I wasn't going to train today. I was bored this afternoon so it must be, "Go Time!"

Light Stretches.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps, 6 sets/4,4,4,5,5,4 reps/315lbs.

Cable Press Downs - 4 sets/12 reps/25kg.

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

Still not as strong as I would like. It's gonna be a process.

Snowdaddy 

Hypertrophic Bench Squats

My motivation is crap lately. Maybe it's the weather. We got our first snow fall last night. Maybe 6 sets of 6 squats scares the crap outta me. They really suck towards the last three sets. I tried something a little different today. Turns out it was harder.

Leg Swings and Dynamic Stretches.

Bench Squats - bar/12 reps, 135lbs/12 reps, 225lbs/10 reps, 6 sets/6 reps/315lbs.

Actually the fifth set was for eight. Gonna be sore tomorrow.

Snowdaddy 

Volume Trap Bar Deadlifts

These were tougher than expected. Despite being a similar movement as conventional barbell Deadlifts they hit my muscles very different. My upper back is pumped. I didn't wear a belt or straps. I'll be doing these again.

Light Stretches. 

Trap Bar Deadlifts - 6 sets/8,12,12,12,12,12 reps/240lbs.

I was starting to get a slight headache. Not that I really wanted to do any more this seemed like a good place to end it. On a side note my grip is trashed and my forearms are throbing. Steak for dinner. 

Snowdaddy 

NG Bench Press

These are feeling better. However, winter is coming and the garage is getting cold. This morning there was snow. Temperature in the garage is +5 degC right now. A little chilly. Time to start thinking about getting back over to Goodlife.

Light Stretches and Shoulder Mobility. 

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

OH Parallel Grip Ext - 3 sets/12 reps/50lbs, 3 sets/12 reps/70lbs.

I've been wanting to use this parallel grip bar in training but lacked the creativity. At this point the triceps are feeling it. One more exercise to finish off.

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

These are not about heavy weight. More importantly is the intensity. Fun!

Snowdaddy 

Unilateral Lower Body

I feel like my unilateral lower body work is getting stronger. The reps are getting easier. With that this training is getting my painful. Dang! What a pump today.

Light Stretches.

Alternate the following two exercises 

Single LegDeadlifts - 6 sets/12,12,12(+10lbs),12,12(+15lbs),16 reps.

Box Squats - 6 sets/12,12,12(+10lbs),12,12(+15lbs),16 reps.

Shorter rest between sets meant my heart rate was up. I like these more than the Bulgarian Split Squats.

Snowdaddy 

ME Tire Deadlifts

Not too many nice days left. The garage was warming. Considering I was going to fill my face with Thanksgiving dinner I needed somewhere for my food to go. Heavy Tire Deadlifts were the answer.

Light Stretches.

Tire Deadlifts - 165lbs/8 reps, 235lbs/8 reps, 235lbs/8 reps, 325lbs/3 reps, 415lbs/1 rep, 505lbs/3 reps, 505lbs/1 rep, 505lbs/3 reps.

These felt great! My CNS is still lacking and requires conditioning to handle heavier weights. Physically I feel I'm good for it.

Snowdaddy 

ME Bench Press

Again my Bench Press didn't go quite according to plan. Last Max Effort day I was tossing 365lbs around like it was nothing. Today it almost pinned me. Time for some pennants.

Stretches and Shoulder Mobility.

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

This was a huge struggle. Way more difficult than it should have been. Time to drop and work.

Bench Press - All Singles 315, 325, 335, 345, 355, 355, 355, 355lbs.

WTF is going on? I don't know. 

Bent Over Seated Dumbbell Laterals - 10lbs/12 rep, 15lbs/12 reps, 20lbs/12 reps.

Push Ups - 3 sets/20 reps.

Snowdaddy 

ME Squats

Feeling mentally and physically rested and ready for heavy squats today. Again, I didn't want to go too crazy and make huge gains. One more single was enough of an increase. 

Leg Swings and Stretches.

Squats - 2 sets/6 reps/bar, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 5 sets/1 rep/405lbs.

Step Ups - 4 sets/12 reps per side.

Vocal cues helped out a lot today. "Down and Up!!!". My third, fourth and fifth reps were more dynamic than the first two. Good rebound out of the bottom.My CNS still isn't conditioned properly. That will come with some time. Next heavy day I work the cues again for six singles. After that I'll go up in weight. I added the Step Ups in an attempt the balance my posterior DOMS. Let's see if it works. 

Snowdaddy 

Extra Unilateral Lower Body Work

With a little extra time today and knowing these don't take much time I did some Step Ups.

Step Ups - 7 set/12 reps per side.

Got my heart rate up a bit and feel a good pump through posterior chain and quads. Maybe I'll go do something else later. Tomorrow I'll take off and hit some heavy squats on Monday.

Snowdaddy 

Hypertrophic Tire Deadlifts

My back still feels good without having any more major issues. Every week I keep trying to improve just a little. Today I could have/wanted to do better but I decided to spread out the improvements over several workouts instead of all today. 

Light Stretches. 

Tire Deadlifts - 2 sets/6 reps/235lbs, 5 sets/6,6,8,10,6 reps/325lbs.

It was cold this morning. -3 degC. The garage was cold and damp. Not ideal conditions for Deadlifts. At least not ideal for an old man with creaking bones. Ha! I waited till the afternoon and it did warm up a little. I used straps for the last three sets. The cold bar was tearing my hands up and making them ache. Gonna feel it tomorrow I bet.

Snowdaddy