Bench Press

The rest did me good. As with Squats yesterday my Bench Press felt easier and more in control. Set up is dialed in.

Stationary Bike - 12 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - (slow eccentric) 2 sets/6 reps/bar, 135lbs/6 reps, 225lbs/6 reps, (wrist wraps) 5 sets/5 reps/260lbs.

Light Stretches. 

A really good training day. 

Snowdaddy 

Squats

I made that more difficult than what it actually was. Taking last week off I thought I would hit traing this week hard and heavy. Over thinking about training today overwhelmed me. It's gotta get done no matter how much is sucks. However, it didn't suck that much. In fact it was alright. I didn't wear any supportive gear nor did I wear shoes.

Stationary Bike - 11 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (slow eccentric) 2 sets/6 reps/bar, 135lbs/6 reps, 225lbs/6 reps, 5 sets/5 reps/275lbs.

Static Stretches. 

Not too bad at all. More training days should be like this.

Snowdaddy 

Upper Body Active

Still taking a break but eager to keep active. 

Stationary Bike - 11 minutes. 

Leg Swings and Dynamic Stretches. 

Repeat the following 3 time with a five minute break in between. 

Bench Press - 2 sets/135lbs/12 reps.

High Parallel Grip Cable Rows - 2 sets/135lbs/12 reps.

Good pump. Nothing heavy nor difficult. Just keeping active. 

Snowdaddy 

Keeping Active

Nothing special today. Enjoying the break. I realized that my last break was after the "Mini Meet" in May. This time is giving me the opportunity to polish the program a bit. A friend of mine suggested I add Copenhagen Planks to strengthen my adductors. Today I gave them a go. Not an excuse, more of a reality, some exercises are difficult to perform because I'm fat. This plank variation went quite well. I'm going to add them in for sure.

Stationary Bike - 12 minutes.

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Copenhagen Planks - 4 sets/20-25 sec per side.

Squats - (slow eccentric) 6 sets/6 reps/bar.

Static Stretches. 

A day of learning. Neat!

Snowdaddy 

Time Out!

I've decided to take a little break. This weekend was a clear indication to call a Time Out! I'm very tired and I'm working much more than I have been. Getting up at 0400hrs four mornings and 0630hrs the other three mornings in the week is taking a toll. It's been this way for two weeks with another week to go. I know it doesn't sound like much but I feel like shit. Time for a break from the program. 

Don't get me wrong. The program is amazing. The strength gains of late are great! Just combined with my current work schedule I'm pooped.

Saturday and Sunday I walked over 13k steps each day. Here's what I did today. 

Stationary Bike - 11 minutes. 

Static Stretches. 

Gonna feel like a new man tomorrow. I may do some light Squats. Maybe. 

Snowdaddy 

Pathetic Deadlifts

I feel like crap. I skipped yesterday because I felt like crap. Today I forced myself to train and it was a "no go".

Stationary Bike - 10 minutes. 

Deadlifts - 3 sets/6 reps/225lbs, 3 sets/6 reps/315lbs.

Considering My stellar workouts lately it doesn't surprise me to have a bad one. Still

Did something. Right now my left knee and hip are slightly bothering me

Snowdaddy 

ME Bench Press

As with Squats on Monday I dialed my Max Effort work back just a little today. It's crazy hot and humid. I still got er' done.

Leg Swings and Dynamic Stretches. 

Bench Press - bar/12 reps, 135lbs/10 reps, 225lbs/8 reps, 315lbs/3 reps, 335lbs/1 rep, 4 sets/1 rep/345lbs, 2 sets/1 rep/350lbs.

OH Plate Ext - 2 sets/16 reps/45lbs.

Plate Curls - 2 sets/16 reps/45lbs.

Much better control this time. Good pauses. Dynamic Press off the chest. It's gonna take a little while before I'm back up to previous numbers. Today showed good progress. 

Snowdaddy 

ME Squats

I didn't want to push my 1RM of 455lbs because going from 6 or 8 reps to a new 1RM is a recipe for disaster. I still managed to kick my ass.

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - bar/10 reps, 135lbs/8 reps, 225lbs/6 reps, (belt and knee sleeves) 315lbs/4 reps, 405lbs/2 reps, 405lbs/3 reps, 425lbs/2 reps.

Static Stretches. 

It is hot and humid today. Not conducive for heavy squats. Still I'm pleased with what I did. Form is good and injuries are nowhere. Let's keep going. 

Snowdaddy 

Driveway Tire Deadlifts

Another glorious day! Time to train on the driveway. 

Stationary Bike - 15 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Tire Deadlifts - (slow eccentric)(OH Grip) 165lbs/6 reps, 265lbs/6 reps, (normal speed and grip) 325lbs/6 reps, 355lbs/6 reps, 385lbs/6 reps, 440lbs/8 reps.

O

Static Stretches and Foam Rolling. 

I wasn't planning on going that heavy. Nor, was I planning on doing that many reps. Glad I did. Not something to do all the time. Not something I can do all the time as I get older.

Change in programming. Next week I'm off only Wednesday and Thursday. The week after that I'm off Tuesday, Wednesday and Thursday. A bit more work than usual. That said, next week will be a break. On Wednesday the 24th August I'll do another mini meet. Gonna be good!

Snowdaddy 

Bench Press

Nothing special. Getting the work done. 

Stationary Bike - 13 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - (slow eccentric) 2 sets/6 reps/bar, 135lbs/6 reps, 225lbs/6 reps, 255lbs/6 reps,  (normal speed with wrist wraps) 265lbs/6 reps, 275lbs/6 reps, 285lbs/6 reps, 315lbs/4 reps (missed 5th rep), 295lbs/6 reps.

A solid day of pressing. 

Snowdaddy 

Squat Silliness

Sometimes I'm my own worst enemy. Knowing what awaits me causes anxiety. So, of course I do more. I'm so silly.

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (slow eccentric) bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, (knee sleeves) 275lbs/5 reps, (normal speed) 295lbs/6 reps, (belt) 315lbs/6 reps, 335lbs/6 reps, 355lbs/8 reps.

Static Stretches. 

All sets were 10lbs more than scheduled. In reality I was too lazy to put 265lbs on the bar so I put 275lbs. Of course that's silly.

Snowdaddy 

Deadlifts

Last week I missed Deadlifts. Tisk tisk shame on me. This week it was that much tougher. I did however, do a good job of abusing myself. 

Stationary Bike - 10 minutes. 

Deadlifts - (slow eccentric) 2 sets/5 reps/275lbs, (normal speed)(figure 8 wraps) 365lbs/6 reps, 385lbs/6 reps, 405lbs/2+2+3 reps. 

Now it's time to eat and have a few beers with my family #transcanadabrewing.

Snowdaddy 

Bench Press

Training with my nephew today. Great day for presses. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - (slow eccentric) bar/8 reps, 135lbs/6 reps, 205lbs/6 reps, 2 sets/5 reps/255lbs, (normal speed) 265lbs/6 reps, 275lbs/6 reps, 285lbs/8 reps, (Titan Ram) 365lbs/3 reps, 405lbs/1 rep.

Had some fun teaching my nephew how to squat. I wanted to give him something to remember. 405lbs went quite well with a good hand off.

Snowdaddy 

Squats

When life gets in the way of training. Thursday and Friday spent a serious amount of time tidying up around the house because my Mom and Sister are now here for a visit. Furthermore the weather was stinking HOT and humid. A short change in focus was needed and I skipped Deadlifts. Today back on track with Squats.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (slow eccentric) bw/6 reps, bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 2 sets/5 reps/265lbs, (normal speed) 285lbs/6 reps, 305lbs/6 reps, (belt) 325lbs/8 reps.

Static Stretches. 

Motivation is lacking. Lately I've been thinking that Motivation is a myth. Just do the workouts. What does Motivation have to do with it? Time for a mind change. Or rather a change of mind.

Snowdaddy