Squats

Despite being short on sleep and being up really early for work the last two mornings training went really well. I got home from work and went right at it.

Stationary Bike - 13.5 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (slow eccentric) BW/6 reps, bar/6 reps, 145lbs/6 reps, (knee sleeves and belt) 245lbs/5 reps, (normal speed) 265lbs/6 reps, 285lbs/6 reps, 305lbs/6 reps, 325lbs/6 reps.

Static Stretches. 

Everything felt awesome! Really felt the leg drive and good foot balance. Definitely getting the results I developed this program to achieve. 

Snowdaddy 

Bench Press

I'm still experimenting with bringing the bar to my belly instead of just below my chest. Seems to still be working really well. 

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes 

Leg Swing and Dynamic Stretches. 

Bench Press - (slow eccentric) 2 sets/8 reps/bar, 135lbs/6 reps, 235lbs/5 reps, (normal speed) 245lbs/6 reps, 255lbs/6 reps, 265lbs/6 reps, 275lbs/6 reps.

High Cable Rows - (slow eccentric) 2 sets/8 reps.

Next week will be interesting. I can't wait to test out my new "belly-bench" technique. 

Snowdaddy 

Driveway Tire Deadlifts

What a great workout! I had my good friend Krista join me. I know today is supposed to be Squats. Doesn't matter.

Stationary Bike - 5 minutes. 

Kettlebell Swings - 20 reps/40lbs.

Tire Deadlifts - (slow eccentric) 235lbs/5 reps, (regular speed) 325lbs/6 reps, 345lbs/6 reps, 365lbs/6 reps, 385lbs/8 reps, (belt) 415lb/1 rep, 415lbs+135lbs chain/1 rep, 505lbs+135lbs chain/1 rep.

Playing with 100lbs keg and 100lbs sled.

Static Stretches.

Dang I'm gonna be sore tomorrow. That was a fun workout. 

Snowdaddy 

Deadlifts

The weather is absolutely horrible and I feel like it's having a negative effect on my motivation. I feel fat and lazy. Perfect time to train. 

Stationary Bike - 10 minutes. 

Leg Swings, Arm Rotations and Dynamic Stretches. 

Deadlifts - (OH Grip, Slow Eccentric) 2 sets/5 reps/245lbs, Normal Grip, Normal Speed) 335lbs/6 reps, (Figure 8 Straps, Normal Speed) 355lbs/6 reps, 375lbs/8 reps.

Static Stretches. 

I still feel pretty lethargic. Pumped but lethargic. And I'm better for it.

Snowdaddy 

Belly Bench

Trying something different today. Instead of lowering the bar to just below my boobs and just above my xiphoid process I brought the bar down to my belly.

Stationary Bike - 12 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - (slow eccentric) 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/5 reps/235lbs, (normal speed) 245lbs/6 reps, 255lbs/6 reps, 265lbs/6 reps, 315lbs/2 reps.

These seemed to "ramp" up as apposed to press. Seemed easier but foreign to me. Something to work on.

Snowdaddy 

Squats

Monday I felt about as big and fat and lazy as I possibly could. Hence, I didn't train. Today I dragged my pitiful self into the garage. 

Stationary Bike - 12 minutes (100kcal).

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches.

Squats - (no shoes, no sleeves, no belt) (slow eccentric) bar/8 reps, 145lbs/6 reps, 2 sets/5 reps/245lbs, (regular speed) 265lbs/6 reps, (shoes) 285lbs/5 reps, (shoes and belt, no sleeves) 305lbs/7 reps.

Static Stretches.

I felt a tight spot in my lower stomach this morning. Something completely new. My body has tricked me many times before with strange injuries. I wore my belt on the final set just to be safe. I put my shoes on because my feet were sliding.  This was a great training day.

Snowdaddy 

Keeping Busy With A Walk

Not much going on today so instead of being a lazy lump I did a little something, something. 

Stationary Bike - 12 minutes. 

Leg Swings and Stretches.

Various Rolling. 

Walk Around The Block - 25 minutes. 

Static Stretches. 

The weather isn't very nice. Fortunately, it isn't raining. A nice walk with post maintenance for Squats on Monday. 

Snowdaddy 

Deadlifts

No tires this time. The weather was supposed to be rainy so I trained in the garage.

Stationary Bike - 11 minutes. 

Leg Swings and Dynamic Stretches. 

Deadlifts - (slow decent)(OH Grip) 3 sets/5 reps/245lbs, (normal speed)(OH Grip) 335lbs/5 reps, (normal speed)(normal grip) 355lbs/6 reps.

335lbs for five reps Overhand grip has to be some sort of PB. No Static Stretches today. Feeling lazy. Maybe I'll regret that decision tomorrow. For now a cold shower will suffice. 

Snowdaddy 

Bench Press

Feeling GREAT! The weather is finally warm and I'm sure that's the positive energy I feel. Normally today would be a day off. Not when I feel this GREAT!

Stationary Bike - 11 minutes (higher resistance).

Leg Swings and Dynamic Stretches. 

Bench Press - (slow decent) 2 sets/6 reps/bar, 135lbs/6 reps, 205lbs/6 reps, 3 sets/5 reps/235lbs, (normal speed) 245lbs/6 reps, 255lbs/6 reps.

NG High Cable Rows - (slow release) 3 sets/8 reps/60kg.

After training I raked the front yard. Quality cardio.

Snowdaddy 

Squats

Dang this new program is working really well. The slow reps help to focus on everything that needs it. When the normal speed reps happen my form is great! I keep telling myself to be patient and trust in the program. So far, it ROCKS!!!

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Squats (with knee sleeves and shoes) - (slow decent) BW/6 reps, bar/6 reps, 135lbs/6 reps, 205lbs/6 reps, 3 sets/5 reps/245lbs, (normal speed) 265lbs/6 reps, 285lbs/6 reps.

Static Stretches.

After watching a friend online who specializes in Stretching and Mobility I've decided to hold my Stretches longer. Aspiring to hold the so 60 seconds but it is difficult. Now if I could only control my diet.

Snowdaddy 

More Driveway Tire Deadlifts

What a glorious day! The sun is shining. The sky is blue except for the occasional little fluffy white cloud. There is a nice breeze. It's 21°C. Absolutely glorious. 

Stationary Bike - 11 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

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

Tire Deadlifts (no belt, no straps, OH grip) - (slow decent) 165lbs/8 reps, 4 sets/5 reps/255lbs, (normal speed) 325lbs/5 reps.

Static Stretches. 

I'm really pleased with this performance. Nothing heavy but 325lbs OH for five reps seems very good for me. My plan it to just keep getting better.

Snowdaddy 

Bench Press

Last week I forgot to post. Nothing fancy, 5 sets of 5 reps all slow decent at 235lbs. Today was much of the same.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes.

Leg Swings and Dynamic Stretches. 

Bench Press - (slow decent) 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 4 sets/5 reps/235lbs, (normal speed) 245lbs/6 reps.

High Band Pulls - 2 sets/16 reps/Orange Band. 

Static Stretches. 

Much better control than last week. Picking up on all the finer points to make my Bench Press more effective. Getting better and getting stronger. 

Snowdaddy 

Squats

Back to the normal Olympic straight bar. These felt great!

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (no belt, no sleeves, no shoes)(slow decent) bar/8 reps, 135lbs/6 reps, 205lbs/6 reps, 4 sets/5 reps/245lbs, 265lbs/5 reps (normal speed)

Static Stretches. 

Not sure how but I want to incorporate the SSB in the program. Maybe just like I did at day 1. Squats feel good. Body is holding up well. Now it's time to eat!

Snowdaddy