Mostly Other Things With Some Bench Press

My good friend came over again today for some Bench work. Beforehand I pulled some of my toys out. It made for a great training day. 

Leg Swings and Stretches. 

Bench Press - 135lbs/12 reps, 185lbs/10 reps, 225lbs/6 reps, 245lbs/6 reps, 255lbs/6 reps, 305lbs/3 reps, 315lbs/3 reps, 335lbs/2 reps, 350lbs/1 rep.

Inclined Dumbbell Press - 50lbs/10 reps, 60lbs/10 reps.

Sledgehammer and Tire - 2 sets/10 reps per side.

Sled Pull - 25lbs/75ft, 50lbs/75ft, 100lbs/75ft.

Then put all the implements away.

Snowdaddy 

Mostly Bench Press

A long time friend came over today for some Bench Press.

Leg Swings and Stretches.

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

Bench Press - 135lbs/12 reps, 185lbs/10 reps, 2 sets/6 reps/225lbs, 245lbs/6 reps, 255lbs/6 reps, 3 sets/6 reps/265lbs.

A really nice afternoon of lifting and chatting. 

Snowdaddy 

Heavy Tire Deadlifts

What a great day to be training on the driveway. Lovely and warm with a nice breeze. 

Leg Swings and Stretches.

Stationary Bike - 15 minutes. 

OH Band Squats - 3 sets/6,12,12 reps/orange band.

Tire Deadlifts - 165lbs/10 reps, 235lbs/6 reps, 325lbs/6 reps, 415lbs/1 rep, 505lbs/1 rep, 505lbs/1 rep, 550lbs/1 rep, 505lbs/1 rep, 415lbs/1 rep.

High Cable Rows - 2 sets/12 reps/45kg.

My diet is still on track but I haven't lost anything since weighing 350lbs. 550lbs Deadlift without a belt nor straps. Feeling good. 

Snowdaddy 

Heavy Bench Press

I was excited about presses today.

Leg Swings and Stretches.

Stationary Bike - 15 minutes. 

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/185lbs, 225lbs/8 reps, 275lbs/8 reps, 315lbs/4 reps, 3 sets/1 rep/345lbs, 315lbs/1 rep (extremely long pause).

OH Plate Ext - 4 sets/16 reps/45lbs.

345lbs  was a bit more of a struggle than I expected. Something solid to work with.

Snowdaddy 

Cardio

Today I didn't train. I helped my friends clear out a house. Up and down stairs for several hours carrying odd pieces of furniture. Sure felt like some intense cardio to me. I was huffing and puffing most of the time. My clothes were soaked right through. 

What a great training day helping out great friends. 

Snowdaddy 

Heavy Squats

I'm getting better. All aspects are getting better. My BW is going down. My mobility is getting better. No pain when lifting. My strength is going up. Even my attitude is getting better. I feel awesome lately. Well rested and full of energy.

Leg Swings and Extensive Stretches.

Squats (squat shoes and knee sleeves, no belt) - bar/12 reps, 135lbs/6 reps, 225lbs/4 reps, 315lbs/3 reps, 345lbs/3 reps, 365lbs/2 reps, 385lbs/2 reps.

It's hot and humid and the air quality is terrible due to forest fires in the area. I'm please with 385lbs for a double.

Snowdaddy 

Given-er'

My diet has been going well for almost a week now and my energy levels feel great. I can finally weigh myself on my scale. I weighed in at 350lbs this morning. 

Bike Around Block.

Leg Swings and Stretches.

Squats (knee sleeves) - 2 sets/12 reps/bar, 135lbs/10 reps, 6 sets/6,6,6,6,10,12 reps/225lbs.

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

Barbell Rows - 6 sets/6,6,6,8,8,8 reps/135lbs.

High Cable Rows - 3 sets/12 reps/50kg.

I don't know where all the energy is coming from. I was 1000 cal under my total calories burned yesterday. I haven't had anything to eat today. Very strange. No worries. I'll enjoy it and destroy my workouts. 

Last month I felt so shitty I considered giving up powerlifting. Today I feel fantastic and my squats are pain free. 

Snowdaddy 

Hot Mess Volume

It is some warm lately. +32°C today. Combine the temperature with volume training and I'm a hot mess.

Leg Swings and Stretches. 

Stationary Bike - 20 minutes (new record).

Narrow Stance Squats (squat shoes) - 2 sets/12 reps/bar, 6 sets/12 reps/135lbs.

Narrow Grip Bench Press - 6 sets/12 reps/135lbs.

High Cable Rows - 6 sets/12 reps/45kg (last 2 set's 50kg).

I am soaked. Time for a cool shower then something to eat.

My diet is back on track and I feel much better. I'm still too heavy for me scale to read. I'll start posting bodyweight in the next day or two.

Snowdaddy 

Tire Deadlifts

Had some running around to do in the morning. I didn't get to train until 1500hrs. 

Light Stretches.

Stationary Bike - 10 minutes. 

Tire Deadlifts - 2 sets/6 reps/165lbs, 235lbs/6 reps, 2 sets/6 reps/325lbs, 415lbs/6 reps, 505lbs/1 rep, 325lbs/6 reps.

High Cable Rows - 2 sets/12 reps/45kg.

After the first set at 325lbs the sky opened up and it poured like crazy. Of course I had to keep going. After the rain the humidity was off the charts. That plus my mitts were hurting.

Anyway, I'm happy with today's performance.

Snowdaddy. 

A little Something

 I'm going to try getting back onto the diet horse. My excessive weight makes me feel like shit most days. Yesterday my calories are protein were good. So far today it's the same. One day at a time. Thank goodness for my Fitbit to track my macros. I wanted a little break but also wanted to do something. 

Stretches.

Stationary Bike - 10 minutes. 

Stretches. 

Laying Leg Raises - 3 sets/12,16,20 reps.

Stretches. 

That's it, that's all. 

Snowdaddy. 

Cycling

Nothing great but it's still a bit more exercise for my big fat body.

I'm getting better.

Snowdaddy 

Heavy Bench

I surprised myself today. Not my best presses but not too shabby. 

Light Stretches. 

Stationary Bike - 10 minutes. 

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 275lbs/6 reps, 315lbs/3 reps, 335lbs/1 rep, 355lbs/1 rep.

Bent Over Barbell Rows - 3 sets/12 reps/135lbs.

High Cable Rows - 3 sets/12 reps/50kg.

Another great day. Now I'm gonna ride my bike.

Snowdaddy 

Heavy (ish) Squats

Yesterday U wanted to Squat heavy but it was ridiculously hot. Today it was much better. 

Leg Swings and Stretches.

Stationary Bike - 16 minutes. 

Squats - 2 sets/12 reps/bar, 2 sets/6 reps/135lbs, 225lbs/4 reps, 4 sets/2,2,3,3 reps/315lbs.

Stationary Bike - 11 minutes. 

Push Ups - 3 sets/12 reps.

It's difficult being this fat and training. Especially squats. Stationary Bike went well. Tomorrow I'll give Bench Press a go.

Snowdaddy 

Cycling and Stretches

Today I carried out my normal stretching routine. Focusing on Hip Flexors. First my daughter and I rode our bikes to Canadian Tire to buy some water bottle holders for our bikes. I know it isn't far but it is still challenging for me. A long while ago I was a good cyclist. Today I'm an overweight middle-aged powerlifter. Any time spent in the saddle is good for me.

Snowdaddy

Pre Work Training

The weather has been wonderful so I really want to get some quality training done. Even if I'm working this afternoon. 

Leg Swings and Stretches.

Squats - 2 sets/10 reps/bar, 2 sets/8 reps/135lbs, 6 sets/6,6,6,6,8,12 reps/225lbs.

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

High Cable Rows - 3 sets/12 reps/50kg.

All the Squats were done with either a narrow or medium stance. Now I've got about an hour before leaving for work and I'm hungry.

Snowdaddy 

Stationary Bike and Mobility

On top of the workout yesterday morning I also had to do a patrol at work in the evening. A patrol is about 3.5km with lots of stairs. It takes about an hour. That said, I'll stick to some cardio and stretching today.

Stationary Bike - 15 minutes. 

Stretching. 

Stationary Bike - 10 minutes. 

Stretching. 

Laying Leg Raises - 4 sets/12 reps.

I would like to ride the bike longer but my ass won't take it. Tomorrow morning I'll feel good and do some more weights. 

Snowdaddy 

Still Learning

I tried something new today. I wanted to hit some volume but again I had some aches and pains. Mostly in my right outer quad. Everything else felt really good. Narrow stance squats.

Stationary Bike - 10 minutes.

Stretches and Mobility.

Narrow Stance Squats - 2 sets/10 reps/bar, 6 sets/12 reps/135lbs.

Narrow Grip Bench Press - 6 sets/12 reps/135lbs.

High Cable Rows - 6 sets/12 reps/45kg.

Stationary Bike - 10 minutes. 

What a great work out. All on an empty stomach. Now I gotta eat and get going to work.

Snowdaddy 

Still Pushing

Dang it's hot today. +34°C with 37°C humidex. Nice for the joints bad for my big fat body. Still, a good workout. 

Leg Swings and Stretches.

Squats - 2 sets/10 reps/bar, 135lbs/8 reps,185lbs/8 reps, 225lbs/6 reps,275lbs/6 reps, 315lbs/6 reps, 365lbs/2 reps.

Alternate the Following. 

Bench Press - 135lbs/12 reps, 185lbs/12 reps, 225lbs/10 reps, 275lbs/6 reps.

Kettlebell Swings - 4 sets/12,12,12,20 reps/45lbs.

I was going to do six sets but the heat was getting to me. You can see how sweaty I am in the videos. I also had to train without my glasses as I was constantly dripping. I decided to shut it down. Lots of water and some dinner. Feeling good. 

Snowdaddy