Deadlifts

I liked the volume overhand Deadlifts from last week. I liked them so much I did them again.

Stationary Bike - 10 minutes. 

OH Deadlifts - 3 sets/8,10,12 reps/225lbs, 2 sets/6,8 reps/275lbs.

Static Stretches. 

I was working this morning and my daughter to playing basketball this evening. Not a whole of time so, "get er done". Spent the time and focused of stretching form. My mobility seems to be getting better. I feel great because of it.

Snowdaddy 

Bench Press

Strength is returning to me. I secret is to ramp it up slowly and not get to crazy all at once. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - bar/12 reps, 2 sets/12 reps/135lbs, 225lbs/8 reps, 2 sets/4,5 reps/315lbs.

Paused Bench Press - 4 sets/2,3,3,3 reps/315lbs.

Alternate the following. 

NG High Cable Rows - 4 sets/12 reps/60kg.

Seated Band Triceps Ext - 4 sets/12 reps per arm/Orange Band. 

Seated Concentration Curls - 4 sets/8,8,6+3,8 reps per arm/40lbs.

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

Static Stretches. 

Feeling really good. Like I actually know what I'm doing.

Snowdaddy 

Squats

Yeh Buddy!!! Getting better. 

Stationary Bike - 15 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - BW/12 reps, bar/12 reps, knee sleeves bar/12 reps, 2 sets/10 reps/135lbs, 225lbs/8 reps, 315lbs/3 reps, belt 315lbs/6 reps, 365lbs/3 reps.

Seated Band Hamstring Curls - 2 sets/16 reps/Grey Band. 

I didn't squat yesterday as I was repairing my snowblower then snowblowing my driveway and street. Very much a workout in itself. Today I spent a while tidying up the garage before starting squats. Squats still keep feeling better and better. Love it!

Snowdaddy

Deadlifts

No tires, no trap bar. Just good old fashioned Deadlifts. 

Stationary Bike - 11 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Deadlifts (OH Grip) - 5 sets/6 reps/225lbs, 245lbs/6 reps, 245lbs/8 reps.

Static Stretches. 

Truth be told I feel like crap today. I did get up at 0400hrs for work. Tonight I'll get to bed a little earlier in preparation for Squats on Monday. All Deadlift reps were done with an overhand grip and no chalk.

Snowdaddy 

Bench Press

I'll start with a post Squat summary. I feel great today. Static Stretches after training is definitely the key. I feel like I trained yesterday but there isn't any of the DOMS that comes after training squats. I love it!

Today was Bench and I'm for sure improving. 

Stationary Bike - 10 minutes.

Vibration Table - 1 minute.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - 2 sets/10 reps/bar, 4 sets/10 reps/135lbs, 4 sets/8 reps/225lbs, 5 sets/3,4,4,4,4 reps/315lbs.

Alternate The Following 

WG High Cable Rows - 4 sets/12 reps/60kg.

Seated Band Triceps Ext - 4 sets/12 reps per arm/Orange Band. 

Seated Concentration Curls - 4 sets/12 reps per arm/35lbs.

Static Stretches. 

Feel the BURN!!! Enjoy the PUMP! Feeling good.

Snowdaddy 

SSB Squats

Busy running around yesterday so I wasn't able to squat. Today is the day. Time for SSB Squats. 

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

SSB Squats (long handles)(no sleeves, no belt) - 3 sets/10 reps/bar, 3 sets/8 reps/135lbs, 5 sets/6 reps/225lbs.

Seated Band Hamstring Curls - 4 sets/12,16,16,16 reps/grey band. 

Static Stretches.

Feeling good. My BW is an issue but my Squats are starting to come around again. Keep the volume going up before getting silly with heavy singles.

Snowdaddy 

Bike and Stretch

I was bored this evening after work so I went out to the garage. 

Stationary Bike - 15 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

I also wanted to comment on the way I feel today. After the heavy trap bar deadlifts yesterday I did static stretching. Today I feel great. Ordinarily the DOMS would be killer after heavy lifting. Not the case. Oh have I been doing things wrong for so long.

Snowdaddy 

Deadlifts For Dallas

Dallas Hogan has been having some serious health issues lately. Deadlifts For Dallas is an online and in person trap bar deadlift competition that is raising money for Dallas. Entry fees go straight to him to offset the expenses incurred while he was in hospital. As I'm working tomorrow during the competition I thought I would submit my attempt today.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Trap Bar Deadlifts - 235lbs/6 reps, 335lbs/6 reps, 405lbs/3 reps, 475lbs/1 rep, 550lbs/1 rep, 600lbs/1 rep, 650lbs miss.

Put all the weights away :)

Static Stretches. 

I've been freinds with Dallas online for ever. I've only met him twice. The first time was at the 2013 CPF Atlantic Canadian Powerlifting Challenge. The second time was in Gimli at a Strongman competition. He is a larger than life character. He is as friendly as he is strong. I'm wishing him all the best in his recovery. Get well soon my friend. 

Snowdaddy 

Bench Press

LET'S GET IT ON!!!

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches.

Bench Press - 2 sets/8 reps/bar, 3 sets/8 reps/135lbs, 225lbs/8 reps, 275lbs/6 reps, 3 sets/3,3,4 reps/315lbs, 335lbs/2 reps, 315lbs/4 reps.

Static Stretches. 

I'm playing around with my foot position. These felt pretty good.

Snowdaddy 

Squats

Today I implemented my new approach and everything went really well. 

Stationary Bike - 15 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches.

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

At this point I wanted to examine my form a bit.

Squats - 3 sets/1 rep/315lbs.

I'm assuming the little pitch forward while ascending is due to the squat shoes I decided to wear today. Next time I'll wear flat soled shoes. 

One more set to keep me honest. 

Squats - 315lbs/6 reps.

Static Stretches to finish.

Now that's the way I'm supposed to squat. That felt really solid. Let's see how I feel tomorrow. 

Snowdaddy 

New Approach

A bit of reading over the last while has taught me a few things. The most important thing I learned was that I know quite a lot about training and programming. Over the years I have written lots of different programs. Some from scratch and some I modified from other well established programs. These programs all follow a logical and systematic format of progression to build strength. That said, programming doesn't seem to be a problem. 

I did however, find a problem with my day to day training. How I approach each training day. Previously this is how I spent each workout. 

Stationary Bike 

Vibration Table 

Leg Swings 

Stretches 

Warm Up Sets

Working Sets

Here is my new approach. 

Stationary Bike

Vibration Table 

Dynamic Stretches 

Warm Up Sets

Working Sets

Static Stretches 

I did some static stretches after tire deadlifts the other day. I was pleasantly surprised that I had no DOMS. Tomorrow I'll incorporate the new approach with squats and I'll see how it goes.

Snowdaddy 

Bike and Stretches

Stretches yesterday after Deadlifts was the right prescription. I feel really good today. No DOMS at all. Old dog new tricks.

Today I just wanted to do a little bit of something. 

Alternate the following 

Stationary Bike - 10,5,5,10 minutes. 

Vibration Table - 1,1,1,5 minutes. 

I concentrated on squeezing my thighs together while in a semi squatting position to really target my adductors.

Leg Swings and Stretches. 

All this took about an hour. Feeling good. 

Snowdaddy 

Tire Deadlifts

Finally made it to the garage for some training. Funny how life sometimes gets in the way.

Stationary Bike - 11 minutes. 

Vibration Table - 3 minutes. 

Tire Deadlifts - 3 sets/8,10,12 reps/165lbs, 3 sets/6,8,10 reps/235lbs, 3 sets/6 reps/325lbs, 415lbs/1 rep, 2 sets/1 rep/505lbs.

Stretches. 

I don't usually stretch at the end of a workout. Let's see how I feel tomorrow. This was one of the points I picked up from Practical Programming for Strength Training. Dynamic Stretches to begin to assist with range of movement. Held stretches at the end of training to improve mobility. Something to work on. 

Snowdaddy 

Snowblower and Stretches

This morning I spent about two hours with the snowblower clearing out snow that we got during the blizzard Tuesday. Afterwards I warmed up and did some stretching. 

Stationary Bike - 10 minutes. 

Leg Swings and Stretches. 

Now I feel much better. Not so stiff. 

Snowdaddy 

Bench Press

I'm still sore after Squats on Sunday. That's a good thing no matter how much it sucks. I've been reading the following book recently. Trying to teach an old dog some new tricks. 

Training went like this today. 

Stationary Bike - 10 minutes. 

No Stretches. Too stiff. I did Leg Swings. 

Bench Press - 4 sets/8 reps/135lbs, 4 sets/8 reps/185lbs, 4 sets/8 reps/225lbs, 3 sets/6 reps/275lbs, 3 sets/3 reps/315lbs.

I was going to end it there as that is a crazy amount of volume for me but I'm stupid like that.

Alternate the following (no rest between sets)

Seated Concentration Curls - 4 sets/12,10,8,8 reps/35lbs.

Seated Band Triceps Ext - 4 sets/16,16,16,12+6 reps/Orange Band. 

What an amazing pump and burn. I'll comment on #practicalprogramming when I've finished it. Now it's time to eat!

Snowdaddy