Heavy Deadlifts

This evening I trained with a good friend of mine. She is a National champion and World class competitor. She started training in her garage once the public gyms shut down after Covid. She was lucky enough to order and receive a competition rack and barbell before the shortage of gym equipment. Fun evening of Deadlifts.

Deadlifts (no belt, no straps) - 225lbs/3 reps, 315lbs/3 reps, 405lbs/2 reps, 500lbs/1 rep.

At this time I put 550lbs on the bar. I wear my belt and straps. The bar didn't go anywhere for two attempts. I take a break and review my blog. Last heavy day I managed 505lbs and 530lbs. Ok then.

Deadlifts (no belt, no straps) - 530lbs/1 rep, 545lbs/1 rep.

I was going to go 535lbs but I was talked into 545lbs. I'm glad I'm such a push over. 

Pulling without my belt lately feels way more natural. Feeling good. Good and fat.

Snowdaddy 

Heavy Bench Press

It's cold again in the garage. Just over freezing. Oh well, bundle up and press on. 

Rotator Laterals and Stretches. 

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

Titan Ram Bench Press - 3 sets/2,2,3 reps/365lbs.

Bench Press - 315lbs/3 reps.

High Cable Rows - 9 sets/12 reps/35kg to 55kg and back down to 35kg.

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

Not too bad. I haven't pressed 365lbs for a while. These were difficult. The Titan Ram work felt good. My back and biceps are super pumped from the Rows.

Snowdaddy 

Heavy Squats

Feeling fat and healthy. Time to test my 1RM.

Stationary Bike - 5 minutes. 

Leg Swings and Light Stretches. 

Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/4 reps, put on belt, 385lbs/2 reps, 435lbs/1 rep, 455lbs/1 rep, 405lbs/1 rep.

Plate Goblet Squats - 4 sets/6,6,8,8 reps/45lbs.

My right hip felt a little tight during the final 405lbs, which I wanted to do at least a double. So, I stopped there. 455lbs felt just as I thought it would. Not heavy to walk out but a solid sticking point to push through. I'm happy with this as it's 15lbs over the current provincial squat record. Lots more work to be done.

Snowdaddy 

Tire Deadlifts

Last day of winter and the weather is wonderful. +15°C and sunny. A little windy but that's ok. Time for some Driveway Tire Deadlifts. 

Light Stretches. 

Tire Deadlifts - 2 sets/8 reps/165lbs, 235lbs/6 reps, 325lbs/6 reps, 4 sets/6,8,6,6 reps/415lbs.

These were tough. No belt but I did use the figure 8 straps. Looking back I believe this is the most reps I've done in a work out with this much weight. My back feels strong.

Snowdaddy 

Bench Press

Flat Back Bench Press again. Every week I keep feeling stronger. 

Light Stretches. 

Rotator Laterals - 10lbs/20 reps.

WG High Cable Rows - 4 sets/12 reps/40kg.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/6 reps, 6 sets/6 reps/285lbs. Last sets was actually 7 reps.

Lying Dumbbell Flys - 2 sets/12 reps/40lbs.

This felt really solid. I only did 2 sets of Flys because I don't usually do them and I don't want to tear something. Feeling a good pump. Let's eat!

Snowdaddy 

Squats

Still getting stronger. It's chilly in the garage, only +5°C, so I wanted to wait until it will be a little warmer. Unfortunately it isn't going to be warmer until later in the week. Time to Squat.

Light Stretches.

Squats (knees sleeves, no belt) - bar/10 reps, 135lbs/6 reps, 225lbs/6 reps, 4 sets/4,4,4,7 reps/315lbs, 135lbs/6 reps.

I wanted to do more but it's cold. My feet are cold and it's radiating up my calves. Time to stop before I tear something. Today's training was stronger than last and that's what matters.

Snowdaddy 

Volume Deadlifts

The weather was so nice today I couldn't resist lifting outside on the driveway. Tire Deadlifts it is.

Light Stretches. 

Tire Deadlifts - 2 sets/12 reps/165lbs, 2 sets/12 reps/235lbs, 2 sets/12 reps/255lbs, 265lbs/16 reps.

Ab Sling Knee Ups - 4 sets/12 reps.

What a wonderful day! Now I'm waiting for beer to be delivered. 

Snowdaddy 

Volume Back

 It's cold again today and I really didn't want to do Deadlifts. 

Light Stretches. 

Alternate the following. 

High Cable Rows - 4 sets/10 reps/35,40,45,50kg.

Bent Over Dumbbell Rows - 4 sets/10 reps per side/50lbs.

High Cable Rows - 4 sets/10 reps/35,40 45,50kg.

Great back pump. Now enjoying some lunch. My diet is completely off the rails. Oh well, at least I'm happy. 

Snowdaddy 

Volume Bench Press

In the same fashion as yesterday's squats today is a deload press day. Again I pushed eventhough the weights are lower.

Light Stretches. 

Rotator Laterals - 20 reps/10lbs.

Alternate the following. 

WG High Cable Rows - 6 sets/16 reps/45kg.

Lying Leg Raises - 6 sets/20 reps.

NG Bench Press - 6 sets/16 reps/135lbs.

Got my heart rate up for sure. Enjoying a good pump. 

Snowdaddy 

Volume Squats

Following the volume portion of my training I also performed kind of a deload day. Don't get me wrong I still put in the work. It may be tough walking tomorrow. 

Leg Swings and Stretches.

Squats - 2 sets/12 reps/bar, 8 sets/12 reps/135lbs.

High Cable Rows - 4 sets/12,12,12,AMRAP24 reps/35kg.

No belt and no knee sleeves. Messing around with technique a little. Feeling a good pump. Now it's time to eat!

Snowdaddy 

Heavy Deadlifts

Yesterday the weather was great so I decided to get back out to the garage for some heavy deadlifting.

Light Stretches. 

Deadlifts (no belt, no straps) - 2 sets/6 reps/225lbs, 2 sets/6 reps/315lbs, 2 sets/1 rep/405lbs, 505lbs/1 rep, 530lbs/1 rep.

These all felt really good. Bar speed off the ground was as good as ever. Feeling good. Diet is completely off the rails. But, I'm having a good time. 

Snowdaddy 

Heavy Bench Press

The outside temperature is warmer than the garage. I opened the garage door and enjoyed my heavy presses.

Rotator Laterals - 20 reps/10lbs.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 315lbs/3 reps, 2 sets/1 rep/350lbs, 4 sets/1 rep/355lbs.

Really focused on set up, form and pauses as the officials look for. Long pause at the start, on the chest and finish. I feel I did good. These were all legal lifts. Now to get stronger. 

Snowdaddy 

Heavy Squats

Much better than last heavy day. Wearing the flat shoes makes a big difference. I'm pleased that my strength is where it is at this point in the year. With the weather turning nice it's time to get stronger.

Leg Swings and Stretches. 

Squats - bw/12 reps, 2 sets/12 reps/bar, 2 sets/10 reps/135lbs, 2 sets/6 reps/225lbs, 315lbs/3 reps, put on belt, 315lbs/3 reps, 385lbs/2 reps, 420lbs/2 reps, 440lbs/2 reps.

Turtle Squats - 12 reps/45lbs.

These look really good. No question about depth. 

Snowdaddy