SSB Squats

The Safety Squat Bar is really pointing out my weaknesses. These were tough. The good point is, no adductor issues. 

Stationary Bike - 15 minutes. 

Vibration Table - 1 minute.

Stationary Bike - 5 minutes. 

Vibration Table - 1 minute. 

Stationary Bike - 5 minutes. 

Vibration Table - 1 minute. 

Leg Swings and Stretches. 

SSB Squats (no sleeves and no belt) - 3 sets/8 reps/bar, 3 sets/8 reps/135lbs, 3 sets/6 reps/225lbs, 3 sets/3,4,3 reps/275lbs.

Seated Band Hamstring Curls - 3 sets/16, 16+12, 16+12 reps/grey band. 

Vibration Table - 5 minutes. 

Still holding together. 

Snowdaddy. 

Bike and Mobility

Keeping active. 

Stationary Bike - 10 minutes. 

Vibration Table - 1 minute.

Stationary Bike - 5 minutes. 

Vibration Table - 1 minute.

Stationary Bike - 5 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Mobility is getting better all the time. 

Snowdaddy 

Bench Press

Yesterday was supposed to be for benching but I decided to push it back a day. I did the following yesterday. 

Stationary Bike - 10 minutes. 

Vibration Table - 1 minute.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Today I took four hours out of my day and enjoyed my training. 

Stationary Bike - 10 minutes. 

Vibration Table - 1 minute.

Stationary Bike - 10 minutes. 

Vibration Table - 1 minute.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Bench Press - 4 sets/8 reps/bar, 4 sets/8 reps/135lbs, 4 sets/8 reps/225lbs, 3 sets/6 reps/275lbs, 3 sets/3,2,2 reps/315lbs.

Alternate the following. 

Band Triceps Ext - 3 sets/12,16,20 reps/Orange Band. 

WG High Cable Rows - 3 sets/12,12,16 reps/60kg.

OH Plate Ext - 3 sets/12+12 reps/45lbs.

Seated Concentration Curls - 3 sets/8 reps/40lbs.

What a great work out. I took my time and enjoyed it. Supper time and now enjoying the evening with my wife. 

Snowdaddy. 

Trap Bar Deadlifts and Stretches

Yesterday I forgot to enter my training. It worked out much better than I expected. 

Stationary Bike - 20 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Trap Bar Deadlifts - 3 sets/8 reps/135lbs, 3 sets/6 reps/205lbs, 3 sets/6 reps/235lbs, 305lbs/6 reps, 375lbs/6 reps, 445lbs/6 reps.

The last two sets were done with figure 8 straps but no belt. 445lbs felt quite manageable. I could have gone for ten reps or more. Still, I don't want to risk adductor problems again.

Today I'm taking it easy but still being active.

Stationary Bike - 20 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

That's it for today. Bench Press tomorrow. 

Snowdaddy 

Mobility and Core

Inspired by an old video I wanted to try some planks today. 

Stationary Bike - 17 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Plank - 2 sets/1 minute hold.

Slam Ball Core Work - 3 sets/15,15,20 reps/3kg Ball.

Feeling fat but the planks did surprise me a little. 

Snowdaddy 

Bench Press

Yesterday we got a fair bit of snow and I spent about 2hrs walking behind my snowblower clearing out my driveway and the street. 

Today is regularly scheduled Bench Press day.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

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

Bench Press - 4 sets/8 reps/bar, 4 sets/8 reps/135lbs, 4 sets/8 reps/225lbs, 3 sets/2 reps/315lbs. (long pause, no wraps)

Alternate the following. 

WG High Cable Rows - 5 sets/12 reps/60kg.

Seated Band Triceps Ext - 4 sets/12, 16, 16, 20 reps/Orange Band,

Seated Concentration Curls - 4 sets/10 reps/38lbs.

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

A really good long workout. 

Snowdaddy 

Squats "EUREKA!!!"

Squats today went better that recent attempts. I believe I've discovered what is causing my adductor problems. Traditionally I start my squat with "hips back" then down. Today I focused on strictly "hips down". I recorded the two movements. The following  video starts with four reps of "hips back" then finishes with "hips down".

As you can see the bar is more forward during the hips back. Furthermore, this also engages the posterior chain and hamstrings more at the beginning of the movement. Knees first and hips down approach leads to more quad activation right from the start of the movement plus offering a more upright posture. 

Here's today's efforts. 

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Squats (knee sleeves) - 3 sets/8 reps/bar, 3 sets/8 reps/135lbs, 3 sets/6 reps/225lbs, 2 sets/3 reps/275lbs.

Seated Band Hamstring Curls - 2 sets/16 + 12 reps/grey band.

I'll keep pushing a little at a time. Hopefully this is the solution. 

Snowdaddy 

Bench Press

Not as strong as I would have liked so I beat myself up after.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Bench Press - 3 sets/6 reps/bar, 3 sets/6 reps/95lbs, 3 sets/6 reps/135lbs, 3 sets/6 reps/185lbs, 3 sets/6 reps/225lbs, 3 sets/6 reps/275lbs, 315lbs/4 reps, 315lbs/2 reps.

Alternate the following (very short rests)

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

Seated Band Triceps Ext - 3 sets/16 reps/Orange Band. 

Seated Concentration Curls - 3 sets/12 reps/35lbs.

Plate Ext - 3 sets/12 + 12 reps/45lbs.

Little to no rest between the last alternating sets. IT BURNS!!! Now time to eat.

Snowdaddy 

Tire Deadlifts

Got off work a little earlier today. I really wanted to workout. Here's what went down... or rather went up.

Stationary Bike - 12.5 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Tire Deadlifts (sumo) - 5 sets/6 reps/235lbs.

Tire Deadlifts (conv) - 5 sets/6 reps/235lbs/235+black band/235+orange band. 

I measured the orange band at 75lbs at lock out. This was a surprisingly good workout. 

Snowdaddy 

Keep It Up

I was working until 1700hrs today so I didn't have the time to train properly. Instead I did the following. 

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Glad I did. Feeling good. 

Snowdaddy 

Core Work

Still working on strengthening my weaknesses to correct the problems with my consistent adductor issues. 

Stationary Bike - 15 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Alternate the following. 

Squats - 3 sets/6 reps/bar.

Sit Ups - 3 sets/10 reps.

Squats - 3 sets/6 reps/bar.

Slam Ball Core Work - 3 sets/15 reps/3kg.

The Core Work is definitely something to work on. My adductor didn't bother me today.

Snowdaddy. 

Bench Press

During the holidays I really wanted to test my 1RM on all three lifts. Unfortunately, adductor problems kept me from lifting heavy. Today I gave the bench a go.

Stationary Bike - 20 minutes. 

Leg Swings and Stretches. 

Rotator Laterals. 

Bench Press - 3 sets/6 reps/bar, 3 sets/6 reps/95lbs, 3 sets/6 reps/135lbs, 3 sets/6 reps/185lbs, 3 sets/6 reps/225lbs, 275lbs/6 reps, 315lbs/4 reps, 335lbs/2 reps, 2sets/1 rep/355lbs.

Seated Band Triceps Ext - 3 sets/16 reps per arm/Orange Band. 

Seated Concentration Curls - 3 sets/12 reps per arm/35lbs.

This took over two hours to complete today's training. I think I'm going to shorten my rest periods. Bench isn't as strong as I would like but I'm sure when my Squats and Deadlifts come back my Bench will too.

On the subject of my adductor, on top of what I'm already doing I have a few more ideas. Cat/cow stretch. Ankle mobility. Normal, not wide squat stance. Can't hurt.

Snowdaddy 

SSB Squats

Tonight shows me what I've been doing lately is working. I started late so I decided to shut it down after Squats and spend the rest of the evening with my wife. I made supper tonight. 

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

SSB Squats - 3 sets/6 reps/bar, 3 sets/6 reps/95lbs, 3 sets/6 reps/135lbs, 3 sets/6 reps/185lbs, 2 sets/6 reps/225lbs.

That's it, that's all. My adductor issues were absent. Just a little more than last time. 

Snowdaddy 

Tire Deadlifts

Nothing special as my adductor is still problematic. 

Stationary Bike - 17 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches.

Tire Deadlifts - 2 sets/6 reps/235lbs (conv), 4 sets/6 reps/235lbs (sumo), 2 sets/6 reps/235lbs (conv).

A bit of tightness but no pain. Good to stop right there. 

Snowdaddy 

Stretches and Core Work

Just some maintenance work today.

Leg Swings and Stretches. 

Slam Ball Core Work - 6 sets/15 reps/3kg.

Core is getting stronger and mobility is getting better. 

Snowdaddy