Heavy Bench Press

Well my Bench seems to be back. My back isn't bothering me so putting some weight on the bar is in order.

Warm Ups (super set the following)

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

Parallel Grip Cable Rows - 2 sets/20 reps/35kg.

Bench Press - 2 sets/20 reps/135lbs.

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

Parallel Grip Cable Rows - 4 sets/12 reps/50kg.

OH Plate Ext - 4 sets/20 reps/45lbs.

Feeling pretty good. Glad to see my Bench Press is back to normal.

Snowdaddy 

Very Light Squats

My back has finally started to feel somewhat normal. The last two nights have been incident free. Time to get under a light bar. Being sure to focus on form and mobility.

Light Stretches. 

Squats - 3 sets/10 reps/bw, 2 sets/10 reps/bar, 3 sets/10 reps/135lbs.

Plate Squats - 2 sets/10 reps/45lbs.

Right now I feel better. The movement felt therapeutic. Several reps were performed with a good solid stretching pause at the bottom. Let's see how I feel tomorrow. 

Oh ya! I also made bread!

Snowdaddy 

Speed Bench and Working on a New Program

I want to dial back the volume to give my posterior problem a little break. The rest of me feels really good including my back later in the day. I've looked a lots of programs and Westside Conjugate seems to fit my needs. More sets and less reps per set. It's gonna take a little while to ease into this. Today was a good start.

Light Stretches. 

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

Bench Press - 3 sets/10 reps/135lbs, 8 sets/3 reps/225lbs.

Before I go on with the rest of the workout I have to explain a few things. All 8 sets started on the top of the clock. So, on the minute. Also, I didn't tuck my scapula back and arch my back. These are more of a bodybuilder style of Bench. I call really feel the pump in my pecs.

OH Parallel Grip Ext - 4 sets/12 reps/55lbs.

Parallel Grip High Cable Rows - 4 sets/12 reps/45kg.

Like I said it's gonna take a little while to hammer out the new program but I like where it's going.

Snowdaddy 

Back Problems Continue

It's really weird. Towards the end of my sleep and into a bit of the morning the left lower side of my back gets a spark to remind me there's a problem. As the day goes on my back seems to get better. To the point that there is no problem. I'm going to continue training eventhough it's gonna be light in the Squats and Deadlifts. 

Light Stretches.

Alternate the following.

Rotator Laterals - 2 sets/20 reps/10lbs, 2 sets/16 reps/15lbs.

High Parallel Grip Cable Rows - 2 sets/20 reps/35kg, 2 sets/16 reps/45kg.

Tire Deadlifts - 4 sets/6,8,8,10 reps/235lbs.

Feeling alright. Cardio is crap.

Snowdaddy 

Heavy Bench Press

I've been feeling like crap lately. My back is just starting to get better. IE, it didn't cramp up while I was sleeping last night. However it was a little stiff this morning. Right now it feels completely normal. Weird. I've also been eating a lot of carbs. This tends to make me feel bloated and sluggish. In other words, lately I feel fat and old. Oh well, time for some heavy presses in my freezing cold garage. 

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

High Cable Rows - 3 sets/20 reps/35kg.

Bench Press - 2 sets/20 reps/135lbs, 225lbs/10 reps, 315lbs/3 reps, 335lbs/2 reps, 345lbs/1 rep, 3 sets/1 rep/360lbs, 225lbs/8 reps.

High Cable Rows - 3 sets/12 reps/45kgs.

You know it's cold when you have to keep the nose torque under your armpit to thaw it out. All-in-all not a bad workout. It was a little cold but my new propane heater did it's job. Lately my Bench Press hasn't been that good. Today the weight moved alright. Now I feel better for getting under the bar.

Snowdaddy 

More Back Problems

Just as my training is going well my old body decides to throw me a curve ball. Back problems are nothing new to me so I'm not getting too upset. Time for a little break and gear back.

Today I played around with some really light high bar squats. Everything went well and I got a good pump.

Leg Swings and Stretches.

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

Nothing difficult just moving without hurting myself. Tomorrow I'll try some Bench Press then later on some Deadlifts.

Snowdaddy 

Hypertrophic Bench Press

It was supposed to be another warm day so I made plans to Bench today. The weatherman lied. Although it isn't negative temperature it isn't far off. Oh well. Bundle up and press on.

Lots of Stretches.

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

Bench Press - 2 sets/16 reps/135lbs, 225lbs/12 reps, 6 sets/4,5,6,4,5,4 reps/315lbs.

High Cable Rows - 6 sets/12 reps/35kg.

My back is still bothering me. Not so much on the bench so I was able to improve slightly.

Snowdaddy 

Hypertrophic Squats (sort of)

What a messed up day. It started when I got up. An hour before my alarm went off my lower back flaired up. I got up and got my day started.  I had breakfast at around 1000hrs but instead of having the usual low carb eggs and cheese I decided to have a big bowl of oatmeal. One bowl turned into two bowls. I sat around most of the day. By 1500hrs I went outside and was surprised by the temperature. +18 degC. I didn't want to waste the beautiful day so I decided to try some Squats. After the first warm up set I was feeling spinny because of the carbs at breakfast.

Everything was a recipe for failure. By the fourth rep of the first working set I noticed a flare in my right hip and my right knee caved in a bit to compensate. The fifth rep was the same. Time to stop. Oh well. That's what I get for being stupid.

Leg Swings and Light Stretches.

Buffalo Bar Squats - 48lbs/6 reps, 148lbs/6 reps, 248lbs/6 reps, 318lbs/5 reps.

Plate Goblet Squats - 35lbs/6 reps, 50lbs/6 reps.

I feel horrible.

Snowdaddy 

Volume Tire Deadlifts

My lower back has been having issues again. I periodically get a hot spot on my left side. It usually happens when I lay in bed. When I start moving around in the morning it goes away. Weird. But, nobody got time for dat. Time to train. 

Light Stretches. 

Tire Deadlifts - 6 sets/6,6,8,8,8,8 reps/235lbs.

High Cable Rows - 3 sets/12 reps/25,35,45kg.

My back feels fine. Let's see what tonight brings.

Snowdaddy 

NG Bench Press

The weather has taken a turn for the better. +13 degC meant I opened the garage door and hit some Narrow Grip Bench Press.

Light Stretches. 

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

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

These movements are getting better. Working the weakness. 

Snowdaddy 

Unilateral Lower Body

Too much chocolate lately being Halloween and all yesterday. Feeling fat and lazy. I watched a few heavy metal music videos and it reminded who I am. Time for some work.

Light Stretches. 

Box Step Ups - 6 sets/12 reps per side.

Fifth set was holding a 25lbs plate at chest level. The sixth set was with the 45lbs bar on my shoulders. My posterior chain is pumped!!! A little more work to finish me off.

Band Knee Ups - 6 sets/12 reps per side.

Now I'm spent. Not heavy but lots of reps.

Snowdaddy 

ME Deadlifts

Inspired by Static Monsters on Thursday I wanted to try some rack pulls. With the bar sitting right at my knee caps it's time to PULL!!!

Light Stretches.

Rack Pulls - 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps, 405lbs/4 reps, 495lbs/1 rep, 565lbs/1 rep, 615lbs/1 rep, 650lbs/1 rep, 650lbs/1 rep.

I used straps for 405lbs and 495lbs. I found they started to mess up my grip on 495lbs so I opted for bare hands and chalk. Much better choice. My grip didn't fail. I did 650lbs twice because my phone shut down on the first one and I didn't get the video. Anything to guilt me into more work. Whatever works eh?

Snowdaddy