Bench Press

Still feeling good and still putting in the work. My Bench set up has never felt better. Just keep getting stronger. 

Stationary Bike - 11 minutes. 

Bench Press - (slow eccentric) 2 sets/10 reps/bar, 3 sets/8 reps/135lbs, (wrist wraps) 225lbs/6 reps, 260lbs/6 reps, (normal speed) 270lbs/6 reps, 280lbs/6 reps, 290lbs/6 reps, 300lbs/6 reps.

Light Static Stretches.

Now it's time to eat and get my kid for a dental appointment. 

Snowdaddy 

Squats

Last day of Hypertrophy Squats. Next week I will start the strength phase of three sets of three working sets. Still feeling solid.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (slow eccentric) 2 sets/10 reps/bar, 2 sets/8 reps/135lbs, (knee sleeves) 225lbs/8 reps, 275lbs/6 reps, (normal speed) 295lbs/6 reps, (belt) 315lbs/6 reps, 345lbs/6 reps, 365lbs/6 reps, bar/8 reps. 

Static Stretches. 

Good training day. Body weight is still an issue but I have a plan for that. Say tuned.

Snowdaddy 

Tire Deadlifts

The weather is getting cooler. Single digits at night and not reaching twenty degrees during the day. The sun is shining today at +15°C. Time to get outside and train. 

Stationary Bike - 11 minutes. 

Leg Swings and Dynamic Stretches. 

Tire Deadlifts - (slow eccentric)(OH Grip) 2 sets/6 reps/275lbs, (normal speed) 325lbs/6 reps, 345lbs/6 reps, (normal grip) 365lbs/8 reps.

My grip was noticeably stronger today. I've never overhand pulled over 400lbs. Why not try? 

OH Grip Tire Deadlift - 415lbs/miss.

Oh well, I'll try again another day. 

Snowdaddy 

Bench Press

One step farther into the program. Everything is feeling good.

Stationary Bike - 10 minutes. 

Leg Swings and Arm Rotations. 

Bench Press - (slow eccentric) 2 sets/8 reps/bar, 135lbs/8 reps, 225lbs/6 reps, (wrist wraps) 2 sets/5 reps/260lbs, (normal speed) 270lbs/6 reps, 280lbs/6 reps, 290lbs/6 reps

That's it and that's all. 

Snowdaddy 

RIP Queen Elizabeth II

Today the world says goodbye to Her Majesty Queen Elizabeth II. My wife and I got up at 0400hrs to watch the ceremony. It was very moving. Afterwards we both had an extended nap on the couch.

Woke up, had some lunch, then it was time for some Squats. Oh ya, I forgot to mention that it's also International Talk Like A Pirate Day!

Stationary Bike - 13 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (slow eccentric) 2 sets/10 reps/bar, (knee sleeves) 2 sets/8 reps/135lbs, 225lbs/6 reps, 2 sets/5 reps/275lbs, (belt, normal speed) 295lbs/6 reps, 315lbs/6 reps, 335lbs/8 reps.

Static Stretches. 

Farwell to the Queen and Long Live The King. 

Snowdaddy 

Bench Press and Deadlifts

I didn't enter training on Wednesday. Thursday and Friday I was to busy to train. So, here it goes all at once.

Wednesday 14 September 2022

Stationary Bike - 12 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - (slow eccentric) 2 sets/10 reps/135lbs, 225lbs/6 reps, 3 sets/5 reps/260lbs, (normal speed) 270lbs/6 reps, 280lbs/6 reps.

I also did,

High Cable Rows - 5 sets/16 reps/40lbs.

Behind Neck Barbell Press - 5 sets/16 reps/45lbs.

Saturday 17 September 2022

Stationary Bike - 10 minutes. 

Light Stretches. 

Tire Deadlifts - (normal speed, OH grip) 2 sets/10 reps/165lbs, 3 sets/6 reps/275lbs, 325lbs/6 reps, (normal grip) 345lbs/6 reps.

That's it, That's all. Not overly difficult Deadlifts. Putting in the work. 

Snowdaddy 

Squats

Over the weekend I traveled to Minneapolis with my kids. Lots of sitting during the drive then a total of over 30,000 steps during shopping at the Mall Of America. Squats today went well considering. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (slow eccentric) 2 sets/6 reps/bar, (knee sleeves) 135lbs/6 reps, 225lbs/6 reps, (belt) 3 sets/5 reps/275lbs, (normal speed) 295lb/6 reps, 315lbs/8 reps.

Static Stretches.

Everything feels good. 

Snowdaddy 

Deadlifts

I cheated on training today. Instead of going bare OH grip I wore figure 8 straps. The work still got done.

Stationary Bike - 12 minutes. 

Leg Swings and Dynamic Stretches. 

Deadlifts - (slow eccentric)(figure 8 straps) 4 sets/5 reps/275lbs, (normal speed with straps) 295lbs/8 reps.

Dead Hangs - 2 sets/20 - 30 sec.

Nothing special. Just putting in the work. I don't know why I haven't done these Dead Hangs before. Using the figure 8 straps to hang from the pull up bar for as long as I can stand it. I'm a big baby. It hurts.

Snowdaddy 

Bench Press

The weather is cooperating. It's positively lovely out. Garage door open and pressing begins. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - (slow eccentric) 2 sets/8 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 4 sets/5 reps/260lbs, (normal speed) 270lbs/6 reps.

Static Stretches.

Feeling good. 

Snowdaddy 

Squats

Beautiful day to open the garage door and train. Squats went really well today. Inspired by the IPF Classic Jr World's.

Stationary Bike - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (raw)(slow eccentric) 2 sets/6 reps/bar, 135lbs/6 reps, 225lbs/6 reps, 4 sets/5 reps/275lbs, (normal speed) 295lbs/6 reps.

Static Stretches. 

A really great training day. Feeling good. Now I gotta cut the lawn.

Snowdaddy 

50 Years Old Driveway Tire Deadlifts

Today is my 50th Birthday! I always make sure to train on important days. Christmas, New Years, Thanksgiving, my Birthday, ect... Motivation wasn't at all an issue today. 

Stationary Bike - 11 minutes. 

Leg Swings and Dynamic Stretches. 

Tire Deadlifts - (slow eccentric)(OH Grip) 165lbs/6 reps, 6 sets/5 reps/275lbs.

Not exceedingly difficult. Tougher on the grip and forearms than my posterior chain. 

50 years old. Where has the time gone? I haven't been a kid in quite some time. Actually my kids are almost all grown up. Two are adults doing their own thing. The other two will be soon enough. I've done lots of amazing things in my life. There's still plenty more to do. I want to travel some more and I want to compete again. My body feels good. I'm not ready to give in just yet. Stay tuned for the next chapter. 

Snowdaddy.