Day 19 and 20

I've been very delinquent entering my blog. Last week Monday was squats and Wednesday was bench press. 

22 January Day 19.

Rebounding - 30 minutes. 

Leg Swings and Dynamic Stretches. 

Theragun 

Squats - bar/6 reps, 135lbs/6 reps, 225lbs/3 reps, 315lbs/2 rep, 405lbs/1 rep, 445lbs/1 rep, 445lbs/1 rep.

At this point I felt a little twing in my left adductor. The work has been done so now it's time to rest. Now almost a week later it feels much better. There should be no issues next week.

24 January Day 20.

Rebounding - 30 minutes. 

Theragun. 

Leg Swings and Dynamic Stretches. 

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 315lbs/1 rep (long pause), 345lbs/1 rep, 350lbs/1 rep.

As with Squats the work has been done and come competition day I'll be ready for good numbers.

I am having some lower back pain. It radiates mostly on my left side. I'm drinking my water and doing some light pull training with a kettlebell. Feels better today. Hopefully even better tomorrow. 

Leading into the competition I'll be rebounding and using the Theragun. 

Snowdaddy 

Day 18 Deadlifts

Damn my big fat gut makes it hard to get to the bar for Deadlifts. Even worse when wearing a belt. Today was busy and this weekend is going to be very busy. I had a quick hour to get in some Deadlifts. 

Light Stretches. 

Deadlifts - 225lbs/8 reps, 315lbs/4 reps, 405lbs/3 reps, 495lbs/1 rep, (belt) 495lbs/1 rep.

Nothing fancy to speak about. 495lbs without a belt is alright. I didn't record it because I pushed a button on my phone. I did get the second, more peasant attempt. Now it's time to go out for dinner with the family.

Snowdaddy 

Day 17 Bench Press

Getting more solid on the bench. Not necessarily stronger but my technique is getting dialed in. 

Rebounding - 30 minutes. 

Theragun. 

Light Stretches. 

Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps.

Power Phase - 315lbs/2 reps, 325lbs/2 reps, 335lbs/2 reps, 4 sets/1 rep/345lbs.

Pump Phase - (Narrow Grip) 3 sets/8,10,12 reps/225lbs.

Really good pump right now. By the last set of 345lbs my technique was on point. One more week to go. Provincials is gonna be fun. 

Snowdaddy 

Day 16 Squats

A surprisingly excellent day of squats. 

Rebounding - 30 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - bar/12 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase - 405lbs/1 rep, 405lbs/2 reps, 405lbs/4 reps.

Pump Phase - 3 sets/8,8,10 reps/225lbs.

I wore my competition singlet today. I needed to confirm that my squats are on point. Now I know they are. 405lbs for 4 reps is pretty darn good. These were comfortable and I could have done five maybe six. This puts me in an excellent position for Provincials. Still a few weeks to go. Nice and easy.

During my downtime I still exercise on the rebounder. I've added some negative pull ups while bouncing. I bounce up and supply resistance down. 10-14 reps every 5 to 10 minutes. A really good strength building exercise. 

Snowdaddy 

Day 15 Deadlifts

I didn't pull on Friday as I was a bit busy. Saturday was wide open. I've been moving my training times to the morning as the Provincials will commence at 1000hrs.

Rebounding - 30 minutes. 

Theragun. 

Deadlifts - 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep, 475lbs/1 rep, 530lbs/1 rep, 3 sets/3,4,6 reps/315lbs.

530lbs equals the Provincial record. I just wanted to confirm 240kg/530lbs is confident. It is. Now I need to back off just a bit and work on Dynamic strength. More speed. 

Snowdaddy 

Day 14 Bench Press

Everything is feeling quite good this far out from Provincials. I feel healthy and fat. As a powerlifter should. 

Rebounding - 30 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps.

Power Phase - 315lbs/1 rep, 325lbs/1 rep, 335lbs/1 rep, 2 sets/1 rep/345lbs, 2 sets/1 rep/355lbs.

Pump Phase - (Narrow Grip) 3 sets/8,9,10 reps/225lbs.

The first rep of 345lbs and 355lbs were not perfect. The second single was spot on. Now it's time to eat!

Snowdaddy 

Lucky Day 13 Squats

Yesterday was my last day at that toxic workplace. It feels refreshing to be free of the constant threat of being released from site. Of course I'll find something else to occupy my time. Something where I can learn some new skills and feel like I'm part of a team. Until then, it's Squats. 

Rebounding - 30 minutes. 

Theragun. 

Leg Swings and Dynamic Stretches. 

Squat - bar/10 reps, 135lbs/8 reps, 185lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps (no belt).

Power Phase - 405lbs/1 rep, 425lbs/1 rep, 2 sets/1 rep/445lbs.

Pump Phase - 3 sets/8 reps/225lbs.

Theragun. 

CNS is getting conditioned for the heavier weights. I am good for Provincials and solid numbers I just have to convince my head that I am. Still plenty of time to get dialed in. The first 445lbs wasn't quite there. I cut it high on depth. The second one was exactly where I want to be. Now to polish it up in the next couple weeks. I will be ready. 

Snowdaddy 

Day 12 Deadlifts

I worked this morning so up early. Still, there's a bit of fuel left in the tank for training this evening. 

Rebounding - 60 minutes. 

Theragun. 

Deadlifts (no belt) - 2 sets/6 reps/225lbs, 3 sets/1 rep/315lbs, 2 sets/1 rep/385lbs, 2 sets/1 rep/455lbs.

Grip Training.

Feeling big and fat. It's tough to get down to the bar. Next week I'll put the belt on. The grip training was fun. Humbling, but fun.

Snowdaddy

Day 11 Bench Press

2024 Has started off at a full sprint. Training heavy is keeping me grounded. This weekend is my last three days at work. Makes me feel good to move from such a toxic work environment. Today I Bench.

Light Stretches. 

Bench Press - 2 sets/12 reps/135lbs, 185lbs/8 reps, 225lbs/8 reps, 275lbs/6 reps.

Power Phase - 2 sets/2,3 reps/315lbs, 3 sets/1 rep/335lbs.

Pump Phase - 3 sets/8 reps/225lbs.

I tried 335lbs for a double but no go. That said, lots of good heavy reps were carried out. 

Snowdaddy 

Day 10 Squats

A great day to start the New Year. My parents have sold their house and will be moving close to us. This is wonderful news we've been waiting for for a long time. On top of that I had a great Squat session. 

Rebounding - 40 minutes. 

Theragun. 

Leg Swings and Dynamic Stretches. 

Squats - bar/8 reps, 135lbs/6 reps, 185lbs/6 reps, 225lbs/4 reps, 275lbs/4 reps, 315lbs/4 reps, 365lbs/1 rep (no belt).

Power Phase - 2 sets/1 rep/405lbs, 2 sets/1 rep/425lbs, 435lbs/1 rep.

Pump Phase - 3 sets/8,7,7 reps/225lbs.

Feeling stronger. I'm starting to convince myself that I can move more weight than I believe I can. 435lbs was not that difficult. Gaining confidence. 

Snowdaddy