Day 3 Week 4

My left adductor is feeling much better today. I decided to take it easy to start and see how it goes.

Extensive Dynamic Stretches.

Stationary Bike.

More Stretches.

Tire Deadlifts - 165lbs/12 reps, 235lbs/10 reps, 325lbs/6 reps, 415lbs/2 reps.

Power Phase - (belt) 2 sets/1 rep/525lbs.

The first single went up very easy. The second went up just as easy but my left adductor decided to say hello! Nothing debilitating but just enough to stop right there.

WG High Cable Rows - 3 sets/12 reps/60kg.

Seated Band Hamstring Curls - 4 sets per leg/12 reps/Orange Band.

Stationary Bike - 11 minutes. 

I borrowed the Seated Band Hamstring Curls from a video I seen on line. These are awesome!!! I Don know why I haven't done them sooner. I'll post a video next time I do them.

My adductor is alright. I just gotta warm up thoroughly and take it easy. I'm not a young fella anymore. 

Snowdaddy 

A Little Something

Today is a rest day from lifting. That doesn't mean I can't do a little something. 

Light Stretches.

Stationary Bike - 11 minutes. 

Light Stretches. 

Stationary Bike (harder level) - 11 minutes. 

Lots of Stretches. 

My mobility is getting much better. 

Snowdaddy 

Day 2 Week 4

Bench Press went much better today than Squats on Monday. 

Stationary Bike - 20 minutes. 

Light Stretches.

Rotator Laterals and Band Work.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/1 rep/295lbs.

Power Phase - 4 sets/1 rep/345lbs.

Pump Phase - 6 sets/6 reps/245lbs.

WG High Cable Rows - 2 sets/12 reps/50kg, 2 sets/12 reps/55kg.

OH Plate Ext - 4 sets/12 reps/45lbs.

Everything felt solid and I was able to think through all the reps not just pound through them. Happy. 

Snowdaddy 

Day 1 Week 4

All ready to go today. I decided to forgo the Stationary Bike and get down to business. Big mistake. 

Extensive Stretches.

Squats - bar/12 reps, 135lbs/10 reps, 225lbs/6 reps, 315lbs/5 reps.

Warm ups felt really good until I sat down for a break before going into the Power Phase. I felt a slight familiar pinch in my left adductor. This has been a somewhat regular injury for me over the year. Stupid me, I decided to try the Power Phase anyway. Dumb. Now I'm injured. 

Oh well, at least I had a good warm up.

Snowdaddy 

Day 3 Week 3

I was supposed to Deadlift on Friday but I wasn't feeling it. Today I still didn't feel it but I still gotta get it done. My mind was elsewhere and my body even fought me. Three times to the toilet with diarrhea during warm ups. Once I got that outta my system, mentally and physically, it was time for buisness. 

Stationary Bike - 10 minutes. 

Light Stretches.

Deadlifts - 225lbs/8 reps, 315lbs/3 reps, 315lbs/3 reps, 405lbs/1 rep.

Power Phase - 6 sets/1 rep/495lbs.

Pump Phase - 315lbs/6 reps, 315lbs/10 reps.

I was going to end it there happy with ten reps no belt and no straps. Dammit I hate myself sometimes. 

Pump Phase - 3 sets/6 reps/315lbs.

There! Am I happy now? I did everything I was programmed for. Now I gotta get ready for work.

Snowdaddy 

Day 2 Week 3

I completely forgot to enter my Wednesdays training. Here is goes.

Stationary Bike - 10 minutes. 

Light Stretches. 

Rotator Laterals and Band Work. 

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

Power Phase - 5 sets/1 rep/325lbs, 1 set/3 reps/325lbs.

Pump Phase - 4 sets/6 reps/245lbs, 2 sets/5 reps/245lbs.

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

OH Plate Ext - 4 sets/12 reps/45lbs.

Stationary Bike - 10 minutes. 

The AMRAP last set of the Power Phase was really solid. Good training day. 

Snowdaddy 

Day 1 Week 3

Dang! I really beat myself up today. Here's what went down.

Changed over tires on my daughter's car. It took about an hour. 

Stationary Bike - 10 minutes. 

Stretches. 

Squats - bar/10 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps.

Power Phase - 5 sets/1 rep/375lbs, 375lbs/4 reps.

Pump Phase - 4 sets/6 reps/245lbs, 2 sets/5 reps/245lbs.

Walk Around The Block - 30 minutes. 

Changed over tires on my car. It took about 30 minutes.

I'm spent. I'm trying something new with the Power Phase. When I get to six singles the last set is AMRAP. Four reps with 375lbs is pretty good. The weather is gorgeous today so I went for a walk around the block. There aren't going to be many days left like this. Getting cold this week. I've been following the intermittent fasting and all of the above was done on an empty stomach. I didn't eat until 1600hrs

Snowdaddy 

Keeping Occupied

My lovely wife has been gone for about a month and is due to arrive today. We postponed Thanksgiving until she got back. I spent all day cooking. With two hours left before her flight gets in its time for me to burn some calories and give this epic meal someplace to go.

Stretches. 

Stationary Bike - 10 minutes. 

Alternate the following exercises. 

High Cable Rows - 5 sets/12 reps/50kg.

NG Bench Press - 5 sets/12 reps/135lbs.

Little to no rest between sets. Getting a good pump and keeping my heart rate up. 

Shower, then it's time to get my woman and eat!

Snowdaddy 

Day 3 Week 2

I'm gonna start referring to Day 3 as "Death By Deadlifts". Well, maybe not. I survived to lift again. 

Light Stretches. 

Stationary Bike - 15 minutes. 

Tire Deadlifts - 165lbs/8 reps, 235lbs/8 reps, 325lbs/6 reps, 415lbs/1 rep.

Power Phase - (belt) 5 sets/1 rep/505lbs.

Pump Phase - (straps) 6 sets/6,6,5,5,5,7 reps/325lbs.

Stationary Bike - 10 minutes. 

A real test of my mettle. Difficult but gratifying. 

Snowdaddy 

Cardio

Nothing fancy. It's cold and damp outside. I'm riding the bike.

Light Stretches. 

Stationary Bike - 5 minutes. 

Poop!

Stationary Bike - 15 minutes. 

Light Stretches. 

Stationary Bike - 10 minutes. 

Full Stretches and Mobility Work. 

That's it for today. Tomorrow is Deadlifts!

Snowdaddy 

Day 2 Week 2

It's Bench Press day. It's damp, rainy and cold today. The garage door is closed and the heater is keeping the temperature ok.

Light Stretches. 

Stationary Bike - 12 minutes. 

Rotator Laterals - 2 sets/16 reps/10lbs.

Band Work. 

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

Power Phase - 5 sets/1 rep/325lbs.

Pump Phase - 2 sets/6 reps/245lbs, 4 sets/5 reps/245lbs.

High Cable Rows - 2 sets/12 reps/50kg.

OH Plate Ext - 4 sets/12 reps/45lbs.

Stationary Bike - 10 minutes. 

I actually tried my Titan Ram for the first set of 6 reps. It felt good but having to wrap up my wrists all the time isn't good. It felt pretty close to the same weight as 245lbs. Feeling good. 

Snowdaddy 

Day 1 Week 2

Strength still isn't here. My form feels and looks good. I am controlling the weights better. It's only week 2.

Stationary Bike - 15 minutes. 

Leg Swings and Stretches. 

Squats - bar/8 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/1 rep, (belt) 315lbs/2 reps.

Power Phase - (belt and knee sleeves) 5 sets/1 rep/375lbs.

Pump Phase - (belt and knee sleeves) 2 sets/6 reps/245lbs, 4 sets/5 reps/245lbs.

Walk Around The Block - 30 minutes. 

What an awesome training day. Much better control. Thinking through each heavy single. The walk was amazing. I stopped and stretched a few times. Feeling really good. 

Snowdaddy 

Cardio

Nothing exciting. Just cardio.

Light Stretches. 

Stationary Bike - 16 minutes. 

More Stretches. 

Stationary Bike - 9 minutes. 

25 minutes is more than enough on my butt.

Snowdaddy.

Day 3 Week 1

Today makes me realize how poor my conditioning is. That was tough. 

Light Stretches. 

Stationary Bike - 15 minutes. 

Stretches. 

Deadlifts - 225lbs/6 reps, 315lbs/1 rep, 405lbs/1 rep.

Power Phase - 4 sets/1 rep/495lbs.

Pump Phase - 6 sets/5 reps/315lbs.

Stationary Bike - 15 minutes. 

The first single of 495lbs was done without a belt. After that I put the belt on. The Pump Phase was done without the belt but I used figure 8 straps. I'm sure this will get easier. Right now I'm spinny as heck. Enjoying the natural high.

Snowdaddy 

Day 2 Week 1

I'm really happy with the numbers I've picked to start with so far. Everything feels heavy but manageable. 

Light Stretches. 

Stationary Bike - 10 minutes. 

Rotator Laterals and Band Work. 

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

Power Phase - 4 sets/1 rep/325lbs.

Pump Phase - 6 sets/5 reps/245lbs.

OH Plate Ext - 2 sets/20 reps/45lbs.

Stationary Bike - 10 minutes. 

Again, longer rest during the Power Phase and shorter rest during the Pump Phase. BW is right around 335lbs this morning. Feeling great!

Snowdaddy 

Day 1 Week 1

Day 1 is in the books. Although it was tough I felt like it was a good start. 

Light Stretches. 

Stationary Bike - 10 minutes. 

Leg Swings and Stretches. 

Squats - (knee sleeves), bar/10 reps, 135lbs/8 reps, 225lbs/6 reps, (belt) 315lbs/3 reps.

Power Phase - (belt) 4 sets/1 rep/375lbs.

Pump Phase - (no belt) 6 sets/5 reps/245lbs.

Stationary Bike - 15 minutes. 

Rest between sets is five minutes for the Power Phase and two minutes for the Pump Phase. Gonna be sore tomorrow. 

Snowdaddy 

New Program

 Without giving too much away I am planning on getting onto the platform again. With that I spent most of yesterday creating a program. This is my plan.

I've followed the Hepburn program in the past with really good results. Not exactly as Mr. Hepburn promoted but close enough. My recent programming has been more or less intuitive. Time to switch gears and get strong again.

Snowdaddy

Medium / Heavy Bench Press

Yesterday I trained a bit and forgot to post.

Stationary Bike - 21 minutes. 

Rotator Laterals - 16 reps/10lbs.

Band Work. 

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 3 sets, 2 reps, 315lbs, 2 sets/1 rep/335lbs, 295lbs/3 reps, 225lbs/8 reps.

High Cable Rows - 40lbs/12 reps, 50lbs/12 reps, 60lbs/12 reps.

Not as strong as I would like but that's ok.

Snowdaddy