Squats and Bench Press

Training at the YMCA again. It was a little busier today but as per normal everyone goes to cables and machines. No one uses the "Big-Boy-Toys".

Stretches.

Stationary Bike - 15 minutes. 

Leg Swings and Stretches. 

Squats - bar/10 reps, 135lbs/8 reps, 225lbs/6 reps, (belt and sleeves) 3 sets/3 reps/315lbs, 2 sets/3,4 reps/365lbs.

Considering this is an unfamiliar gym I'm really pleased with 365lbs for four reps. Also, there was still more in the tank. Could have managed six reps.

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 3 sets/6 reps/275lbs.

Feeling good. Not counting calories but keeping my intake low and protein high.

Snowdaddy 

Deadlifts

Training at the Bridgewater YMCA again today. It's a quiet gym which is nice.

Stationary Bike - 15 minutes. 

Light Stretches. 

Deadlifts (no belt) - 135lbs/10 reps, 225lbs/6 reps, 315lbs/1 rep, 405lbs/1 rep, 495lbs/1 rep, Straps 2 sets/1 rep/495lbs, 405lbs/3 reps.

Stationary Bike - 10 minutes. 

Greasy gym bar meant I had to strap up. My form was lacking and I literally muscled the 495lbs with figure 8 straps. All good.

Snowdaddy 

Nova Scotia Squats

I'm here in Bridgewater Nova Scotia. I'll be here for almost a month. Too long a break when training is going so well. I got a membership at the local YMCA. It's got everything I need. Time to train. 

Stationary Bike - 10 minutes. 

Leg Swings and Stretches. 

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

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

Surprisingly I felt drained and flat during the Bench Press. I'm fine with what I did. Time for a shower, go home and eat.

Snoi

Pre Trip Training

Tomorrow morning I'm going to visit my parents for almost a month. I'll be getting a membership at a local gym but it will be tough training away from my home gym.

Stationary Bike - 10 minutes. 

Extensive Stretches. 

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

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

It's a cool and rainy day. Just taking my time and focusing on technique. Still feeling good. 

Snowdaddy 

Stationary Bike

My ass must be toughened up. Time on the bike seat is getting easier. I set another personal record today.

Light Stretches. 

Stationary Bike - 15 minutes. 

Stretches. 

Stationary Bike - 15 minutes. 

Stretches. 

Stationary Bike - 10 minutes. 

Stretches. 

Stationary Bike - 5 minutes. 

Really good cardio.

Snowdaddy 

Light Volume Bench Press and Back

Much nicer weather for training today. A bit cooler with a slight breeze. 

Light Stretches.

Stationary Bike - 15 minutes. 

Alternate the following exercises. 

Bench Press - 5 sets/12 reps/135, 135,155,175,195lbs.

NG Bench Press - 5 sets/12 reps/135,135,155,175,195lbs.

High Cable Rows - 5 sets/12 reps/45,50,55,60,65kg.

Feeling good. Mobility is better. 

Snowdaddy 

Light Volume Squats

It is another hot and humid day in the garage. Short on time today leaves me enough time for Squats only.

Extensive Stretches. 

Buffalo Bar Squats - 3 sets/6 reps/130lbs, 3 sets/6 reps/150lbs, 3 sets/6 reps/170lbs, 3 sets/6 reps/190lbs.

Much shorter rest between sets. With the heat and humidity Squats alone were more than enough.

Snowdaddy 

Stationary Bike

It's hot and humid. Perfect for burning calories. 

Light Stretches.

Stationary Bike - 20 minutes. 

Elliptical - 5 minutes. 

Stationary Bike - 10 minutes.

Light Stretches. 

Stationary Bike - 5 minutes. 

All the bike work was done at a resistance level higher than before. Diet is still on track. Now it's time to eat!

Snowdaddy 

Heavy Deadlifts

No Tire Deadlifts today. Feeling good, Feeling healthy. Good day for some heavy driveway Deadlifts.

Light Stretches.

Stationary Bike - 25 minutes (new best).

Stretches.

Deadlifts - 2 sets/6 reps/225lbs, 315lbs/6 reps, 405lbs/1 rep, 495lbs/1 rep, (belt) 495lbs/1 rep, 535lbs/1 rep, 2 sets/1 rep/405lbs, 315lbs/6 reps.

During my warm up sets I almost swallowed a wasp. Luckily I spit it out before it stung me. Mechanically I'm good for much more weight but I gotta handle bigger weights more often. 

Snowdaddy 

Still Pushing

I wanted to do a mock competition today but didn't have the time. Instead worked a heavy single for squat and bench press. I'm very pleased with both.

Stationary Bike - 10 minutes.

Squats (belt and knee sleeves) - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs/3 reps, 405lbs/2 reps, 425lbs/1 rep.

Bench Press (wrist wraps) - 135lbs/8 reps, 225lbs/6 reps, 315lbs/1 rep, 355lbs/1 rep, 365lbs/1 rep, 365lbs/1 rep.

High Cable Rows - 45kg/12 reps, 55kg/12 reps, 65kg/12 reps.

No aches and no pains. Feeling great. Diet is still on point eventhough I'm not losing much weight. A good day. Today's training inspired by DISTURBED!!!

Snowdaddy 

More Stationary Bike and Stretches

It's been a busy few days and I haven't been able to focus on training. This evening I was bored and restless. Time to ride the bike.

Stationary Bike - 10 minutes. 

Stretches.

Stationary Bike - 10 minutes. 

Stretches.

Stationary Bike - 10 minutes. 

Stretches.

Stationary Bike - 5 minutes +5 minutes. 

My poor backside. Intervals with rest in between helps me go further on the bike. Gives my backside a break.

Snowdaddy 

Bike and Stretches

Taking a little break today but not doing nothing. 

Stationary Bike - 20 minutes +10 minutes. 

Stretches.

Yesterday was tough but I loved every minute of it. I also loved the Pizza then Ice cream as post workout nutrition. Back on track today.

Snowdaddy 

Death By 3's

I had no idea how today would finish until it was over. Death By 3's.

Stationary Bike - 10 minutes. 

Extensive Stretches.

Buffalo Bar Squats - 100lbs/10 reps, 170lbs/8 reps, 6 sets/8 reps/240lbs.

Buffalo Bar Bench Press - 100lbs/10 reps, 170lbs/8 reps, 6 sets/8 reps/240lbs.

Trap Bar Deadlifts - 4 sets/8 reps/240lbs.

Here's what I mean about Death By 3's.

3 hour workout,

Just over 30,000lbs working sets volume. 

33°C temperature.

Time fore dinner. Time to fuel this beast.

Snowdaddy 

Light Stuff

Getting my heart rate up and having fun.

Stationary Bike - 15 minutes +5 minutes.

Extensive Stretches.

Alternate the following.

Squats - 5 sets/6,8,10,12,14 reps/bar.

Push Ups - 5 sets/6,8,10,12,14 reps.

Bent Over Dumbbell Rows - 5 sets/6,8,10,12,14 reps/50lbs each.

Stationary Bike - 10 minutes.

Almost like a HIIT workout. My BW is still going the right direction. 344lbs today.

Snowdaddy 

Heavy Squats

Exactly what I wanted today. No more, no less.

Leg Swings and Stretches.

Squats (knee sleeves, squat shoes and belt) - bar/12 reps, 135lbs/6 reps, 225lbs/3 reps, 315lbs/2 reps, 365lbs/1 rep, 385lbs/1 rep, 405lbs/1 rep.

My diet is going great! This morning I weighed 345lbs. I already feel a big difference.

Snowdaddy 

Pre Work Training

Nothing difficult. Getting my heart rate up and working on the movements.

Stationary Bike - 20 minutes (higher resistance).

Alternate 2 sets each exercise 

OH Band Squats - 6 sets/12 reps/bw.

NG Bench Press - 6 sets/12 reps/135lbs.

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

Definitely got my sweat on. Now it's time to get ready for work.

Snowdaddy 

Buffalo Bar Squats and Deadlifts

I passed on Bench Press today as my friend will be coming over again tomorrow for some presses. 

Stationary Bike - 10 minutes. 

Buffalo Bar Squats (squat shoes and knee sleeves) - 102lbs/12 reps, 172lbs/8 reps, 6 sets/6,6,8,8,8,12 reps/225lbs.

Deadlifts (no tires) - 6 sets/6,6,12,8,8,12 reps/225lbs.

The squats felt amazing. I could really feel the leg drive through my posterior chain. I'll play some more with the Buffalo Bar for sure.

Although I'm not losing much weight I feel like my body composition is changing. I actually felt like I could get down to the bar today. It's still a bit of a struggle but I was able to wiggle myself into a good deadlift starting position.

Today's training was motivated by the following.

Snowdaddy