Bench Press

A bit of a rainy and stormy day. It cleared up by the afternoon so it's time to open the garage door and train.

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - (slow eccentric) 2 sets/8 reps/bar, 135lbs/8 reps, 205lbs/6 reps, (wrist wraps) 3 sets/5 reps/255lbs, (normal speed) 265lbs/6 reps, 275lbs/8 reps.

Static Stretches.

Feeling good except for my left elbow. I'm going to research the issue and make it a distant memory. 

Snowdaddy 

Squats

Feeling a bit lazy and preoccupied with organizing the garage for guests coming next week. Squats pushed off a day felt great today. The sets start out a bit stiff and sore but finish up feeling great.

Stationary Bike - 13.5 minutes. 

Vibration Table - 5 minutes. 

Squats - (slow eccentric, no shoes, raw) bw/8 reps, bar/8 reps, 135lbs/6 reps, (knnee sleeves) 205lbs/6 reps, 3 sets/5 reps/265lbs, (normal speed) 285lbs/6 reps, 305lbs/8 reps.

Static Stretches.

Balance on my feet is getting much better. I feel the floor through my entire foot. Leg drive is also improving. 

Snowdaddy 

Driveway Tire Deadlifts

Perfect weather again to train outdoors on the driveway. 

Leg Swings and Dynamic Stretches. 

Tire Deadlifts - (slow eccentric, OH grip) 165lbs/6 reps, 4 sets/5 reps/265lbs, 355lbs/8 reps.

I tried to use OH grip for 355lbs. The first rep was good. After that it got more and more difficult. I did four good reps OH. The fifth was garbage. The last three reps were with and over under grip. Again, nothing difficult.

Snowdaddy 

Bench Press

I missed logging yesterday. Boo me!

Leg Swings and Dynamic Stretches.

Bench Press - (slow eccentric) bar/10 reps, 135lbs/8 reps, 205lbs/6 reps, 4 sets/5 reps/255lbs, (normal speed) 265lbs/8 reps.

Static Stretches. 

It was another wonderful day for training. Pressing is feeling solid on the bench. I'm such a goof.

Snowdaddy 

Squats

Pushing training back a few days. I worked five days straight. Up at 0400hrs. Plus the weather was stinking HOT and humid. Today is a perfect training day. About 27°C with a nice cool breeze. Perfect. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (totally raw, no shoes)(slow eccentric) bar/10 reps, 135lbs/8 reps, 205lbs/6 reps, 4 sets/5 reps/265lbs, (normal speed) 285lbs/6 reps.

Static Stretches. 

During the warm ups I also made bread. I have hidden depths.

Snowdaddy 

Bunny Ears Deadlifts

You read that right. Bunny Ears. My motivation for today's training was brought by wearing cute little bunny ears. It's warm and overly humid. Time to don the ears and get er' done.

Leg Swings and Dynamic Stretches. 

Deadlifts - (slow eccentric)(OH Grip) 5 sets/5 reps/265lbs.

That's it and that's all. Hot, humid yuck! Also, even with chalk it was a challenge for me to hold onto the bar. Enough excuses. The bunny ears worked their magic. I'm working the next three days. Blah.

Snowdaddy 

Bench Press

At the start again. All slow eccentric reps. 

Stationary Bike - 11.5 minutes. 

Leg Swings, Arm Rotations and Dynamic Stretches. 

Bench Press - (slow eccentric) bar/6 reps, 135lbs/6 reps, 205lbs/6 reps, 5 sets/5 reps/250lbs.

Static Stretches. 

First rep flies up. The fifth rep however, is much slower. As it should be. Feeling pretty good. Enjoying the beautiful weather. 

Snowdaddy 

Squats

Back to the start of the program rotation again. I am calling this week, "Embrace The Suck". The weight isn't heavy but the slow eccentric phase is difficult. 

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes.

Leg Swings and Dynamic Stretches. 

Squat - (completely raw, no shoes) (all reps slow eccentric) bar/10 reps, 135lbs/8 reps, 205lbs/6 reps, 5 sets/5 reps/260lbs (six reps last set).

Static Stretches. 

On top of my normal stretches I'm going to add these. Feet close together. Knees locked. Bend at the hip and try to bend as low as possible. It will get easier.

Snowdaddy 

ME Deadlifts

What an amazing day for Deadlifts! My strength keeps going up. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Deadlifts - 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep, 495lbs/1 rep, 555lbs/1 rep.

Car Ramp Pull - (15" bar height, figure 8 straps) 555lbs/1 rep, 585lbs/1 rep, 605lbs/1 rep.

Static Stretches.

A tad more than I expected but I'm sure it will pay off later on. Now for a relaxing weekend before getting back on the horse next week. 

Snowdaddy 

ME Bench Press

Squat keeps going up but Bench Press has stalled a bit. That's alright. I'll pay my penance with more sets and reps.

Cutting the grass for warm up.

Arm Rotations and Dynamic Stretches. 

Bench Press - bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 335lbs/2 reps, 3 sets/1 rep/355lbs.

Static Stretches. 

I'm having a little difficulty getting my groove just right. The third single of 355lbs was the best. 

Snowdaddy 

ME Squats

I'm proud of myself today. This program I designed is working great. Today was Max Effort Squats and my progress is evident.

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - bar/8 reps, 135lbs/6 reps, 225lbs/4 reps, 315lbs/4 reps, 405lbs/1 rep, 435lbs/1 rep, 455lbs/1 rep.

Static Stretches. 

Everything felt amazing. 405lbs was easy. 435 and 455lbs were more of a CNS stress than physical effort. The more I practice with heavier weights the easier the bigger weights will go up. Proper warm ups and post training Static Stretches ensure I'll continue to add more weight. 455lbs is 15lbs over the current Manitoba record.

Snowdaddy 

Driveway Tire Deadlifts

It's Canada Day! What better way to celebrate than Driveway Tire Deadlifts!!!

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Tire Deadlifts - (slow eccentric, OH grip) 235lbs/6 reps, (normal speed and grip) 325lbs/6 reps, 375lbs/6 reps, 415lbs/8 reps.

A bit off the tracks but still good numbers. Ribs and potatoes on the BBQ and Canadian craft beers in the fridge. Oh Canada Strong and Free!!! Next week if competition time again.

Snowdaddy