Driveway Tire Deadlifts

Finally the weather is decent enough to train on the driveway. I love lifting outdoors. However, we're expecting another Colorado Low this evening and it's supposed to rain all weekend. Yuck! At least I have right now.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Kettlebell Swings - 2 sets/20 reps/40lbs.

Tire Deadlifts - (no belt, not straps) 165lbs/8 reps, 5 sets/5 reps/255lbs.

Static Stretches. 

Despite being heavy I feel really good. No aches or pains. Training on the driveway was good for my soul today. Refreshing if you will. Now it's time to get something to eat.

Snowdaddy 

SSB Squats

A little different with Squats today using the Safety Squat Bar. Still maintaining my current training principles. 

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

SSB Squats (slow concentric) - bar/6 reps, 155lbs/6 reps, 5 sets/5 reps/245lbs.

Static Stretches.

These were really tough. I put my belt on after the second set and it went much better. Now I'm enjoying lunch.

Snowdaddy 

ME Deadlifts

Not a bad way to finish the week. But lets log my Deadlifts today before we go into that.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Dynamic Stretches. 

Deadlifts - 2 sets/6 rep/225lbs, 315lbs/6 reps, 405lbs/1 rep, 455lbs/1 reps, put on belt 455lbs/1 rep, 495lbs/1 rep.

Static Stretches. 

My current size makes it difficult to get down to the bar. Especially with a belt on. I considered doing another single at 530lbs. Leaving it there is the responsible thing to do. There will be heavier days in my future. 

My best lifts this week were as follows;

Squat - 430lbs,

Bench Press - 355lbs,

Deadlift - 495lbs.

Total = 1280lbs =~582kg.

The current M2 Manitoba Provincial record is 580kg. I'll just leave that there to sink in. No where near my best performance but I'm free of injury. The new program is doing great! Next week I'm back to the volume hypertrophic grind. Now all I need to do is get my diet under control. 

Snowdaddy 

ME Bench Press

A repeat performance as Squats on Monday. Not very pleased with the numbers but very pleased with my form. In no way should I be at my strongest. Not even close. The good form I have shown with lighter weights is carrying over with the heavy stuff. That's what counts right now.

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - 2 sets/6 reps/bar, 135lbs/6 reps, 225lbs/6 reps, 315lbs/2 reps, 335lbs/1 rep, 355lbs/1 rep, 360lbs/miss, 360lbs/touch and go.

Static Stretches.

I feel good right now. No DOMS at all. Time to eat something. 

Snowdaddy 

ME Squats

This week is all about testing my maxes. Today is Squats.

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - bw/6 reps, bar/6 reps, 135lbs/6 reps, knee sleeves 225lbs/3 reps, belt 315lbs/2 reps, 365lbs/1 rep, 405lbs/1 rep, 430lbs/1 rep, 445lbs/miss.

Static Stretches. 

I'm both disappointed and pleased with today's performance. I was sure 445lbs would have gone up with just a slight sticking point. I am disappointed that it didn't. However, I'm pleased that I didn't injure myself and my current training regime is working like its supposed to. The miss taught me that it's been a while since I have lifted anything heavy. It also taught me that my squat balance is really good right now. It was difficult to roll forward onto the safety bars as seen in the video. 430lbs is a great spot to build from.

Snowdaddy 

Deadlifts

Motivation is alright today. I'll take advantage of it and get my pulls in a day early. 

Stationary Bike -10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Deadlifts - 225lbs/5 reps, 245lbs/5 reps, 265lbs/5 reps, 285lbs/5 reps, 315lbs/6 reps.

Static Stretches. 

All Deadlifts were done with an overhand grip and no belt. Form feels really good. 

Snowdaddy 

Bench Press

Still following the format of my new program.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings, Arm Rotations and Dynamic Stretches. 

Bench Press - (slow concentric) 2 sets/6 reps/bar, 135lbs/6 reps, 185lbs/6 reps, 225lbs/5 reps, (normal concentric) 235lbs/5 reps, 245lbs/5 reps, 255lbs/5 reps, 265lbs/5 reps.

Static Stretches. 

I showed good tolerance today. I really wanted to go heavier but that's for next week. IAW the program. Have faith in the process. 

On an unrelated subject my garage gym sound system got a huge upgrade yesterday. I brought out my HK amp and CV speakers. Way too much power for the garage but it's too much fun.

Snowdaddy 

Squats

Today I implemented the new program. Feels good.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches.

Squats - (slow concentric) BW/6 reps, Bar/6  reps, 135lbs/5 reps, 225lbs/5 reps, (normal speed concentric) 235lbs/5 reps, 245lbs/5 reps, 255lbs/5 reps, 265lbs/5 reps.

Static Stretches. 

I didn't Deadlift last week. Being up at 0400hrs for six straight days really knocked me out. Squats felt great today. I spent some time on my laptop writing up the program. It better explains my thought process. Maybe tomorrow I'll post it.

Snowdaddy 

New Program

I know. I've said it many times before. I've developed a new program to produce gains and also deal with reoccurring injuries like my back and left adductor. A bit of reading lead to a restructuring of long time training philosophies. Everything is working. Time to put it all together.

Dynamic Warm Ups

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings front, back, side, side.

Arm Rotations forward and back.

Core Work.

Good Mornings.

BW Paused Squats. 

All these exercises increase blood flow and mobility to my entire body preparing me for the working sets coming up. Obviously, warm ups will include light sets and reps to lead up to working weights. 

Working Sets

The following picture shows the days, sets and rep structure.

 Obviously, the numbers will change. The weights go up exponentially, non linear. Week 6 is Max Effort or as I like to call it. "Fun Week". After week 6 start all over again but a little heavier. Say, 10lbs.

The slow reps allows me to focus of form and muscle recruitment.  The regular reps are as I would compete. Warm up weights that lead to the working sets are also slow paced. Rest between sets depends on my energy levels and motivation. 

Once weights are done it is extremely important to take the time and stretch statically. This will prime me for the next training day. 

First appearance this seems to be quite simple but this is the most detailed program I've developed. The secret is to incorporate as much as possible and still go by the KISS principle. Keep It Simple Stupid.

And that's it. Let's stay healthy and get some gains.

Snowdaddy 

Bench Press

I'm tired but that's no excuse to skip training. I'll sleep when I'm dead.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/5 reps/225lbs, 235lbs/5 reps, 245lbs/5 reps, 255lbs/5 reps.

Static Stretches. 

My position on the bench feels much better. Slow reps are helping to 'feel' out my issues and correct them. 

Snowdaddy 

Squats

I'm working Monday to Friday this week. To ensure I get the work done I'm doing Squats a day early. 

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Squats (with knee sleeves and shoes) - 2 sets/6 reps/bw, 2 sets/6 reps/bar, 135lbs/6 reps, 2 sets/5 reps/225lbs, 235lbs/5 reps, 245lbs/5 reps, 255lbs/5 reps.

Turtle Squats - 4 sets/5 reps/45lbs plate.

Static Stretches. 

Mechanically feeling really good. My BW is out of control. Something to work on in the future.

Snowdaddy 

Deadlifts At The Haywood Hardcore Gym

Covid restrictions are done so it's time to hang out with friends again. The Haywood's introduced me to Powerlifting. I always love making the trip for some training and wonderful conversation. 

Dynamic Stretches. 

Deadlifts (slow eccentric) - 60kg/5 reps, 5 sets/5 reps/120kg, 160kg/1 rep, 200kg/1 rep, 230kg/1 rep.

Static Stretches. 

Good training, good conversation, good friends. 

Snowdaddy