Bench Press

Feeling much more motivated today. 

Stationary Bike - 12 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press (slow reps) - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 3 sets/5 reps/225lbs, 235lbs/5 reps, 245lbs/5 reps.

Static Stretches. 

Slowing everything down is allowing me to focus on the entire movement. Today my lats were a focal point.  Feeling like all this is going to lead to new max lifts.

Snowdaddy 

SSB Squats

Motivation is crap today as it was yesterday as well. I decided to drag myself out to the garage. If it didn't happen, it didn't happen. As usual, it happened. 

Stationary Bike - 10 minutes (higher resistance level).

Leg Swings. 

SSB Squats (slow reps, wearing shoes and knee sleeves) - bw/6 reps, bar/6 reps, 135lbs/6 reps, 3 sets/5 reps/225lbs, 235lbs/5 reps, 245lbs/5 reps.

Static Stretches.

I'm happy with today eventhough I'm a lazy SOB. 

Snowdaddy 

Disco Rebounder

Saturday and Sunday I worked. With work comes an early morning and an hour long walk with stairs. Yesterday I was bored after I got home so I decided to exercise a little. 

Rebounder - 10, 6, 6 minutes. 

This is tremendously better than before. My balance is getting much better. I'm sure the disco music I was listening to really helped. 

Snowdaddy 

Deadlifts

I was supposed to train this afternoon but my old man tendencies kicked in and I fell asleep on the couch for about an hour. After that I had to get dinner ready for the family. It's all good. Training went well after supper.

Leg Swings and Dynamic Stretches. 

Deadlifts (OH, no belt, no straps) - 4 sets/5 reps/225lbs, 245lbs/5 reps.

Static Stretches and Foam Rolling. 

Slow concentric phase again. My grip, back, core and posterior chain are pumped. Loving the simplicity of it.

Snowdaddy 

Bench Press

More Hypertrophic slow reps. 

Stationary Bike - 11 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - 2 sets/12 reps/bar, 2 sets/5 reps/135lbs, 4 sets/5 reps/225lbs, 235lbs/5 reps.

These feel great. Slow eccentric then, BOOM!!! Concentric. Feeling the groove is so important.  I'm going over to a friend's place on Friday to discuss my new training philosophies. I'd like to get some more thought about it. 

Snowdaddy 

Squats

Bench and Deadlifts went really well last week. I wasn't so sure about Squats today. I really surprised myself. Slowing everything down again.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Squats (no belt, no sleeves, no shoes) - BW/5 reps, bar/5 reps, 135lbs/5 reps, 4 sets/5 reps/225lbs, 235lbs/5 reps.

Static Stretches and Foam Rolling. 

The day after Deadlifts my back was really tight and sore. The back is a difficult area to stretch properly. After some research I found I could foam roll my back instead of stretching it. I also rolled my adductors on the barbell and hollow roller.

I feel amazing right now. The plan will be to go up in weight slightly on one set. Similar to what I did today. Periodically I'll work in a heavy training day. Maybe once a month. Right now I'm working on the slow deliberate reps.

Snowdaddy 

Deadlifts

Not heavy but damn that hurt. Slow eccentric phase again. 

Stationary Bike - 12 + 5 minutes. 

Vibration Table - 1 + 5 minutes. 

Leg Swings and Dynamic Stretches. 

Deadlifts (OH Grip, no belt, no straps) - 5 sets/5 reps/225lbs.

Static Stretches. 

Keeping it simple. 

Snowdaddy 

Bench Press

Incorporating the points I made yesterday, today's training felt amazing. 

Stationary Bike - 10 minutes. 

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

These were way tougher than I expected. The slow eccentric portion of the movement recruits way more muscle fibers than simply pounding out the reps. Furthermore, it allows me the time to focus on the proper groove. I have an idea for a training program. Some more thought is required then I'll put "pen to paper".

Snowdaddy 

SSB Squats

Still not feeling well. Still feeling the effects of Covid. Yesterday and today I noticed that my smell is greatly diminished. It was last week I squatted 405lbs for a double. Today I'm taking it easy and putting to practice a few things I learned from another book I recently picked up.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

SSB Squats - 2 sets/6 reps/bar, 5 sets/5 reps/135lbs.

Seated Band Hamstring Curls - 3 sets/16 reps/Grey Band. 

Static Stretches.

The reps were done on a 3 second down then up rhythm except the last set which I tried a 5 second down then up rhythm.  My legs feel very pumped right now. Slowing things down allows for the body to follow it's natural groove and incorporate more muscle fibers. I could definitely feel that. With that said here are some points I'll be incorporating in my everyday training. 

1. Dynamic Stretches for warm ups. Static Stretches for post training recovery. (So far it's working great)

2. Keep warm ups sets to a minimum. 

3. Slow down reps to recruit more muscle fibers. 

4. No shoes once in a while. 

5. Stay tight (obviously, but I don't always think about it)

6. Prioritize Deadlifts.

Number 6 really got me. I've always prioritized squats. But, since Deadlifts recruit more muscles in the body it only makes sense. That is until I read something else next week that contradicts this.

Getting older means getting smarter about training. So far I can't argue with that as I feel great. 

Snowdaddy 

I'm Bored

More out of boredom than anything, I'm in the garage keeping active. Rest is the best medicine right now but I'm getting cabin fever sitting around the house all day. 

Stationary Bike - 12 minutes (cut it short cuz I had to poop)

Vibration Table - 5 minutes. 

Leg Swings. 

Rebounder - 1 + 2 minutes. 

Static Stretches.

I still feel quite sick so I don't want to push it. The stretches felt amazing. 

Snowdaddy 

Deadlifts

A little something to keep active. 

Stationary Bike - 6 minutes.

Poop

Stationary Bike - 15 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Deadlifts - 3 sets/6,8,10 reps/225lbs.

At this point I felt very fatigued. Time for something to eat. After eating I did another rapid covid test. It was definitely positive. Keep resting until I'm better. 

Snowdaddy 

Keeping Active

I certainly don't want to cause further injuries by training hard while having Covid19. I do however, want to keep active. 

Stationary Bike - 15 minutes. 

Vibration Table - 5 minutes. 

Bench Press - 2 sets/12 reps/bar.

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

That's it and that's all. Articles state that Light physical activity definitely helps when recovering from Covid. That's my goal. Keep it light and easy. I'll feel better soon enough.

Snowdaddy 

Murphys Law

Murphys Law is defined as, "anything that can go wrong will go wrong". Squats are finally coming around and I feel like I'm in control of my body and training. On Monday evening my wife and I share that we don't feel very well. Furthermore, out two youngest children also don't feel well. We went out and picked up some rapid covid tests and sure enough my daughters test positive. My wife and I test negative but we have symptoms so it's the same. Covid has come to visit my home.

I've read several articles about people with Covid that don't rest ending up with further more serious problems. The best course of action right now is just to take it easy. I feel alright but I know I'm sick. Dang!

Today I did a very simple easy workout just to keep the blood flowing and mobility loose.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Static Stretches. 

That's plenty for today. My head feels like it's underwater. Rest this week then get back at it next week. As long as I feel better. 

Snowdaddy 

Squats

All the thought and process of squat training lately is paying off. More purpose driven exercise is producing results. 

Stationary Bike - 12 minutes. 

Vibration Table - 5 minutes. 

Leg Swings. 

Squats - bar/12 reps, 135lbs/12 reps, knee sleeves 225lbs/8 reps, 3 sets/3 reps/315lbs, 365lbs/3 reps, 405lbs/2 reps.

Seated Band Hamstring Curls - 4 sets/16 reps/Grey Band. 

Static Stretches. 

Feeling GREAT! I know the adductor is there but it appears to be kept at bay because of all the good warm ups and static stretches after training.

Great tunes on this METAL MONDAY! Keeping me motivated. 

Snowdaddy 

Bench Press

Dropped a bit of volume today to add some weight.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Bench Press - bar/12 reps, 2 sets/12 reps/135lbs, 225lbs/12 reps, 315lbs/3 reps, 4 sets/2 reps/335lbs.

Bentover Barbell Rows - 4 sets/12 reps/135lbs.

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

Seated Concentration Curls - 4 sets/6 reps per arm/40lbs.

Totally motivated by watching @martislicis win the Arnold Strongman Classic Championship. 

Snowdaddy 

Rebounder Training

I spent the day sitting in a classroom. When I got home I felt lethargic. Time to do something. Time to bounce!

Rebounder - 5, 3, 2 minutes. 

It's a lot tougher than it appears. I was breathing quite heavily. My goal is to eventually do 10 minutes straight. My ankles are going to be sore tomorrow. 

Snowdaddy 

Lazy SSB Squats

Yes, it's Wednesday and I'm doing Squats. I felt very lazy Monday. Tuesday I did the following. 

Stationary Bike - 15 minutes. 

Vibration Table - 5 minutes. 

Static Stretches. 

Today I got to work.

Stationary Bike - 15 minutes. 

Vibration Table - 5 minutes. 

Dynamic Stretches. 

SSB Squats - bw/12 reps, bar/12 reps, 2 sets/12 reps/135lbs, 6 sets/6 reps/225lbs.

Seated Band Hamstring Curls - 3 sets/16,16,20 reps/grey band. 

Static Stretches.

Still not very motivated so I had to really push all these reps. Even the warm up stuff. All sets/reps were done without knee sleeves, belt or even shoes. I squat in my socks. My mobility is getting much better. Now it's time to eat!

Snowdaddy