Bench Press

Another glorious day. Right around 20°C with a slight breeze. Perfect for training with the garage door open. Before training in the afternoon I walked to Canadian Tire to pick up my car after repairs. The walk took about 20 minutes. 

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings, Arm Rotations and Dynamic Stretches. 

Bench Press - (slow eccentric) bar/8 reps, 135lbs/8 reps, 185lbs/6 reps, 245lbs/6 reps, (normal speed) 255lbs/6 reps, 265lbs/6 reps, 275lbs/6 reps, 285lbs/8 reps.

The reps are getting easier with the heavy (ish) weights. Still feeling good. 

Snowdaddy 

Squats

I spent a while cutting the grass this morning. Afterwards I didn't feel like training. Tomorrow is going to be very busy so I better get it done today. Glad I did.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (slow eccentric) bar/8 reps, 135lbs/8 reps, (knee sleeves) 205lbs/8 reps, 255lbs/6 reps, (belt, normal speed) 275lbs/6 reps, 295lbs/6 reps, 315lbs/6 reps, 335lbs/8 reps.

Seated Leg Ext - 2 sets/20 reps/50lbs.

Static Stretches. 

My left foot was bothering me last night and first thing this morning. Cold shower fixed it good. Right now I feel pumped. Feeling good.

Snowdaddy 

Deadlifts

No Tire Deadlifts today. Deadlifts in the driveway. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

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

Goblet Squats - 2 sets/10 reps/40lbs.

Deadlifts - (slow eccentric, OH grip) 2 sets/5 reps/255lbs, (normal speed, normal grip) 345lbs/6 reps, 365lbs/6 reps, 385lbs/6 reps.

Static Stretches. 

I've noticed something interesting about my training. Sometimes motivation is lacking. Sometimes I'm actually scared of training. I know that the training session is going great to hurt so I come up with every excuse in the book to not train. It's an interesting observation. I sucked it up and got it done. And, yes it did hurt.

Snowdaddy 

Bench Press

A little cooler today with a nice breeze. Perfect to open the garage door, crank the tunes and train. 

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

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

After training I decided to move a few things around to make better use of my garage gym. I also did a few other exercises, vacuumed and wiped down some of my gym equipment. Now it's time to eat. 

Snowdaddy 

Squats

A bit of a rainy, stormy day today. The temperature is much better but it's quite humid. It's a good day to Squat!

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (slow eccentric) bar/6 reps, 135lbs/6 reps, (knee sleeves) 205lbs/6 reps, 2 sets/5 reps/255lbs, (normal speed)(belt and knee sleeves) 275lbs/6 reps, 295lbs/6 reps, 315lbs/8 reps.

Static Stretches. 

The program is working great! My squats have never felt so balanced and dynamic. Have faith and trust the program. The only deviation that I've done is a couple extra reps at the end of the last normal speed set. Only if it's feeling good. Today it felt great!

Snowdaddy 

Driveway Tire Deadlifts

It is stinking HOT! +37°C in the shade. +42°C with the humidity. Time for some Tire Deadlifts in the Driveway. 

Light Stretches. 

Tire Deadlifts - (slow eccentric, OH grip) 165lbs/8 reps, 3 sets/5 reps/255lbs, (normal speed, normal grip) 345lbs/6 reps, 365lbs/6 reps.

Tidying up and putting the weights away in this extreme heat was very physically demanding. My heart rate was elevated the entire time. A really nice Father's day. Beef stew and vegan chocolate cake. 

Snowdaddy 

Bench Press

Fifth day of training in a row. That's enough. Time for a break. It was a great training day.

Stationary Bike - 10 minutes. 

Leg Swings, Arm Rotations and Stretches.

Bench Press - (slow eccentric) 135lbs/6 reps, 205lbs/6 reps, 3 sets/5 reps/245lbs, (normal speed) 255lbs/6 reps, 265lbs/8 reps.

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

Static Stretches.

After training I went for a 30 minute walk around the block. 

Snowdaddy 

Squats

Ya, I know. I didn't take a break after three training days in a row. That's how good I feel. No real DOMS worth mentioning. My joints all feel good. When my body is telling me it feels this good it's time to train. 

Stationary Bike - 12.5 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (slow eccentric) bw/6 reps, (knee sleeves and shoes) 135lbs/6 reps, 205lbs/6 reps, 3 sets/5 reps/255lbs, (normal speed and belt) 275lbs/6 reps, 295lbs/8 reps.

Static Stretches.

I'm so pleased. Can't say much more than that. 

Snowdaddy 

Deadlifts

Regular old Deadlifts. Wonderful weather again today means, driveway Deadlifts. 

Stationary Bike - 10 minutes. 

Dynamic Stretches. 

Deadlifts - (slow eccentric, raw, OH grip) 3 sets/5 reps/255lbs, 275lbs/5 reps, (normal speed, normal grip) 345lbs/6 reps.

Kettlebell Swings - 3 sets/20 reps/40lbs.

Static Stretches. 

Feeling GREAT!!!

Bench Press

I was going to take a break today. A boring afternoon and excellent results lately made me change my mind. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - (belly)(slow eccentric) bar/8 reps, 135lbs/8 reps, 205lbs/6 reps, 4 sets/5 reps/245lbs, (normal speed) 255lbs/5 reps, (normal bench) 255lbs/5 reps.

Static Stretches. 

Still deciding if belly-bench or  normal bench is better. Still not sure. Feeling great!

Snowdaddy 

Buffalo Bar Squats

Mixing it up a bit to inspire some further motivation. Doing the same thing over and over is just plain boring. Different shoes. Different knee sleeves. Different bar.

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Buffalo Bar Squats - (slow eccentric, knee sleeves, shoes) 100lbs/6 reps, 170lbs/6 reps, 4 sets/5 reps/260lbs, (normal speed) 280lbs/6 reps.

Kettlebell Swings - 3 sets/20 reps.

Static Stretches. 

Solid training. Everything is working well. After the slow eccentric reps the normal speed reps just fly. Keep working. 

Snowdaddy 

Driveway Tire Deadlifts

Beautiful weather today. +25°C with a slight breeze. In the morning I cut the lawn. It took about an hour. After lunch and some video games it's time for Driveway Tire Deadlifts. 

Leg Swings and Dynamic Stretches. 

Tire Deadlifts - (raw, OH grip) 2 sets/6 reps/165lbs, 5 sets/5 reps/255lbs.

Static Stretches. 

Not a lot but the five second eccentric sure developes a sick pump. Right now my posterior chain, upper back and forearms are throbbing. I thought about getting the straps but manned up and did it. Fun stuff. Now it's time to eat.

Snowdaddy 

Bench Press

Another wonderful training day. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - bar/6 reps, 135lbs/6 reps, 205lb/6 reps, 5 sets/5 reps/245lbs.

Static Stretches. 

All slow and controlled. Still belly benching. Really feeling my lats lately.

Snowdaddy 

Squats

All slow eccentric reps today. Embrace the suck!

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (no gear, no shoes) bar/6 reps, 135lbs/6 reps, 205lbs/6 reps, 5 sets/5 reps/255lbs.

Static Stretches. 

During the Dynamic Stretches as part of warm ups I also roll out the bottom of my feet with a lacrosse ball. Nothing easy about today's training. Time under load is hard work. It is allowing me to focus on my form and correct the issues I have been having with reoccurring injuries. So far it's working great. 

Snowdaddy 

Mini Meet

I am so far behind posting my training. The good thing is I only missed one training day. Oh, what a training day it was. I haven't done all three lifts in one session since I competed at the 2016 World's. 31 May I did a Mini Meet, sorta.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - bar/6 reps, 135lbs/4 reps, 225lbs/4 reps, 315lbs/3 reps, 405lbs/2 reps, 440lbs/1 rep.

Bench Press - 135lbs/8 reps, 225lbs/6 reps, 315lbs/2 reps, 335lbs/1 rep, 360lbs/miss, 360lbs/1 rep.

Deadlifts - 405lbs/1 rep, 535lbs/1 rep.

My past injuries didn't show up. Everything was solid. 440+360+535=1335lbs ≈ 605kg.

A good place to be right now.

The rest of the week was spent traveling to and from Montreal and being lazy right now. 

Snowdaddy